• 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.

    Sign Up for a Class Here

  • 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.


11/25/19? /#237 Barbell Club

By Wodify Admin | In WOD | on November 24, 2019

St. Louis – Valkyrie Fitness


800m row complex :

200m legs only

100m core only

200m arms only

300m all together


A: 2x10ea DB walking lunges (10/12)

A2: 2×5 Goblet Squat with 2 second pause

Overhead Squat

Overhead Squat 5×5 @ 55% of 1RM Back Squat and work up + Superset Chinese Swings *heaviest* KB you can swing x10 + DB Oblique twist x20 (15lbs)

Core Work


GHD Reverse Hypers

Super set with :45 battlerope slam interval.


Metcon (Time)

3 rounds for time

KB front rack walking lunges x20ttl (20lbs)

Box step downs with KB over shoulder x10 ea (same weight

Mountain climbers x50

Row 400m

Barbell thrusters x10 (55lbs /65+)


3 rounds

Bear crawls 200ft

Plank shoulder taps x20ttl

Wall sit with weight (20lbs) 1:00min


#237 BBC

500m Row


Barbell Primer 3x

BTNP (Behind the neck press) x10

Good Morning x10

Barbell Row x10

Bent Over Row

Barbell Row 5×8 @55% of Bench Press 1RM. Superset with DB Bench Flys x16 (12lbs)

Rack Pull-Mid Shin

From blocks or off j cups from the rack, pulling deadweight from shins each rep.
Rack Pulls 4×10 @65% of 1RM Deadlift. Superset with Alt DB Press x8ea (15lbs/20lbs)


3 rounds

Ring High Curls x20

Standing lat pull downs x20

Hammer Curls x20 (12lbs)

Straight Leg KB Deadlift “Light” x20 (20lbs)

No Comments to "11/25/19? /#237 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Your email address will not be published.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Your email address will not be published.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.