• 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.


5/13/19? / #119 Barbell Club

By Wodify Admin | In WOD | on May 12, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard


200m ski

200m row

Then row complex

100m Legs only

100m Core

100m Legs only

100m Core


4 rounds : Clean and Jerk x10 ttl (15/20) Sled Push 100ft

Rest :90 Sec



Deadlift 5RM (pre test)

Spend no more than 20 mins building your heaviest set of 5 Deadlifts


10 min Amrap

Rope Get ups x10

200m run

KB Swings x40 (20/ 25+)

Box Jumps x10


Mini Bro

2 rounds

Pull ups x3-5

S/A side lateral raise (light) x10 ea


#119 Barbell Club

20 Cal Bike

3 rounds

Walking lunge to rotation x20ttl

Ab mat sit ups x10

100m row


Barbell Primer 2x

RDL x10

Strict Press x10

Back Squat x10

Back Squat

Back Squat EMOM

12 mins

X5 Back Squat on Even Starting at 65% and build each round

X12 Ring Rows on Odd


Bro Circuit

Seated Shoulder Press DB x15

Seated Reverse Flys x15

DB Pull Over x15

Prowler Push

Sled Push Builder 10mins

No more than 10 mins building the heaviest sled you can!

See coach to score your weight!!

No Comments to "5/13/19? / #119 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Your email address will not be published.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Your email address will not be published.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.