• 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.


7/2/20? /#356 Barbell Club

By Wodify Admin | In WOD | on July 1, 2020

St. Louis – Valkyrie Fitness


1,000m row

2 rounds

Push-up x10 o

S/A cross Symmetry row x10 ea


T-Bar Row

4×5 (start with 35/45 pound plate and build from there) + 200m run

Barbell Single Leg Deadlift

3x6ea @72%if you have a number. If not start with 32% of your Deadlift.

T Bar Row

Single Leg Deadlift

Core & Conditioning

2 rounds

Cross symmetry Y’s x10

15 cal bike

Rest :30 then repeat


Metcon (Time)

3 rounds

Bear lunges 🐻 x10ea

Plank shin taps x20ttl

600m run

Side plank 1:00 min ea


#357 BBC

Warm up

200m run / 10 cal bike

3 rounds

Stars and Stripes x20ttl

Scorpions x20ttl


A: Banded Good Mornings 2×15

Light strict press (bar only) 2×15


Barbell Primer 2x

RDLs x10

Upright Rows x10

Good Morninings x10

Deadlift Series

1-4 55%-62%

5-8 65%-70%

9-12 75%-82%

Incline Bench

5×5 @65% + Rope get ups x10


Incline Bench Press


3 rounds

Seated Front Delt Raises x10ttl

Seated Bent Over Reverse Flys x10ttl

200m Row

No Comments to "7/2/20? /#356 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Your email address will not be published.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Your email address will not be published.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.