• 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.


7/9/20? ? #361 Barbell Club

By Wodify Admin | In WOD | on July 8, 2020


Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you!

St. Louis – Valkyrie Fitness


Bike 50 cals

4 rounds

10 jumping Jacks

10 Alt reverse lunges

100ft sled drag (25lbs)


Back Rack Lunges

4x4ea @70% and build + Bent OverDB fly’s x20 (10/12/15)

Barbell Upright Row


(Start 5lbs heavier than last time or 50lbs) + 200m run or 10 cal bike

Back Rack Lunge

Barbell Upright Row


Metcon (AMRAP – Reps)

10 mins

200m ski (10 reps)

Goblet squats x20

Plank hips touches x20 (25/35+)

200m run (10 reps)

Static ring hold :30 sec


#361 BBC

500m Row

3 rounds

Walking lunges x20ttl

Lateral lunges x10ttl

Lateral step ups x10ea


A: DB Upright Rows 2×15



Front Squat 4×8 @40% of 1RM Back Squat. Super set with Box Step ups x10ea.

Barbell Row 5×6. Build it and record it. Superset with Banded / regular Dips x10.

Front Squat

Barbell Row


2 rounds

Ab mat sit ups x20

Sled Drag 200ft (50lbs)

Straight arm pull downs x20

Incline Bench Flys x20 (12/15)

No Comments to "7/9/20? ? #361 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Your email address will not be published.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Your email address will not be published.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.