• Drop-ins


    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Download the BOXSPOTapp to Sign Up

    Get it on Google Play

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


1/6/20? / #262 Barbell Club

By Wodify Admin | In WOD | on January 5, 2020

St. Louis – Valkyrie Fitness


1000m row

2 rounds

Hip band overs x20ttl

Reverse lunge to Slamball rotation x10ttl


Barbell Primer 2x

RDL x10

Back squat x10

Barbell Cossack squats x10

Back Squat

Back Squat 7×3 @75% of 1RM + DB Reverse lunges x10ea do not alternate (15lbs or heavier)

Core Work

2 rounds

Leg lifts x10ea (heavy band on ankle)

Seated knee tuck x20

Crunch heel taps x30


Metcon (AMRAP – Reps)

12 min Amrap

KB swings x30 (35lbs)

Ab mat sit ups x30

Row 30 cals

Box Jump x15

Goblet Squat x15 (35lbs)


Back Bro

3 rounds


DB upright rows x12

DB S/A High rows x12ea


#262 BBC

Warm up

500m Row

2 rounds

S/A upright Row x10ea

Banded fly’s x10


A: 2×15 Bench DB Flys (10lbs)

Bench Press

Bench Press 4×6 @72% of 1RM. Superset with DB Supported Incline Rows x10 (15/20/25)

Incline Bench Press

ncline Bench Press 5×5 @55% of 1RM Bench Press. Superset with Seated DB Low Rows x10 (15/20)


3 rounds

skull crushers x20

S/A Neutral Press x10ea (10lbs)

Pull ups x5-7

Sled push 200ft

No Comments to "1/6/20? / #262 Barbell Club"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.