• 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.


2/5/20? / #284 Barbell Club

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

St. Louis – Valkyrie Fitness


3 Rounds

300m Row

Banded Good Mornings x20

DB Lateral Lunges (10lb DB)


Barbell Primer 2x

RDLx 10

Strict Press x10

Barbell Back Rack Lunges x10ttl


Deadlift 5RM or

Back Squat 5RM if you have not yet completed that


Bro Circuit :

3 rounds

Split Stance Press x20ea

DB Side Lateral raises x12 (8/10)

S/A High Row x12 ea (medium to heavy weight)


Metcon (Time)

2 rounds for time

Barbell Rollout x10

15 cal bike or 300m Run

KB Complex: :Swings x10

Deadlift x10

Thrusters x10

(35lb KB/ +53 )

500m row


#284 BBC

Warm up

2 rounds

10 cal bike

Banded lateral walks x20 (10 each direction)

Barbell RDL/Squats x10


Please complete 1RM Back Squat “or” 1RM Deadlift (30 min time cap) If both are complete then do the following:

Warm up

“Dirty 30” x2 (15 cal row + bike)

2 rounds

Cross Symmetry Flys x20

S/A ring row x10 each

Back Squat

Shoulder Press

Shoulder Press

15-20 mins building 5RM strict shoulder press


2 Rounds

Prowler push 200ft (50lbs)

Side lat/ front delt x20 ttl (5/8)

Banded GB squats x20 (35/53)

DB Bench press x20

Barbell curls x20 (add weight if able)

French press x20


3 rounds

Box jumps x10

Battlerope:30 secs

No Comments to "2/5/20? / #284 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Your email address will not be published.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Your email address will not be published.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.