• 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.

    Click here to sign up for a class.

  • 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.


2/8/19? / #58 Barbell Club

By Wodify Admin | In WOD | on February 6, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard


Row complex

800 meters :

200 legs only

200 core only

200 arms only

200 full row

Barbell primer

2 rounds

Good Mornings x10

RDLs x10

Upright row x10


Deadlift EMOM 10 mins

Deadlift EMOM 10 mins

Working set @65% of 1RM

Even x6 Deadlifts Odd x20 Pulsing Goblet Squats (25lb)


7 min AMRAP

3 pull ups

9 ring rows


Metcon (Time)

3 rounds for time

Sand bag walking lunges x20ttl

300m row

Sumo Deadlift high pull x10 (75lbs)

Back Extensions on the floor x15

Wall Balls x15


Assault or Spinning Bike conditioning

2 mins on (moderate pace)

1 min side plank L

2 mins more intense pace

1 min side plank R

3 min moderate pace

1 min plank


#58 BBC

500m row

3 rounds

S/A ring rows x10ea

Push ups x10

Banded fly’s x10

PVC pass thru 2×20


Bench Press 5RM

Bench Press 5RM

No more than 15mins no super set finish this week strong !


Posture and core circuit

3 rounds

:30 sec intervals

Windmills L

Windmills R

Yoke 200ft


No Comments to "2/8/19? / #58 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Your email address will not be published.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Your email address will not be published.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.