• 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.


9/10/19? / #182 Barbell Club

By Wodify Admin | In WOD | on September 9, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard


3 rounds

10 cal ski

10 push ups

20 BW Squats


2×10 ea S/A DB upright row to S/L deadlift (12/15Lb)

Push Press

Push Press 5×8 @72% + supported low rows DB (25lbs)Heavy x10 (2 DBs)


Bro circuit

2 rounds (12/15/20)

DB flys x12

DB chest press x12

DB curls x12

DB tricep overhead ext. x12


Metcon (Time)

4 rounds for time

10 push up

15 KB Swings AA (25/30+)

20 S/A Strict DB press (10ea)

25 cals Row


Battlerope on/off

X20 two handed slams

1.alt v ups x20

2. Plank hip touches x20 ttl

3. Plank hip dips x10 ea

4. Plank jacks x20


#182 BBC

Warm up

2 rounds

500m ski

B. Flys x20

S/A Arnold press x10 ea (10lbs)


Decline Bench Press

Decline Bench

5×8 @ 55% of 1RM Bench +

Weighted Pull ups / Ring Rows x3-5

Prowler Push

Prowler Push

Max Effort to Build in 5 rounds score heaviest total


Finisher 3 rounds

Fat Bar Row x20

Fat Bar Press x20

Fat Bar Curl x20

No Comments to "9/10/19? / #182 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Your email address will not be published.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Your email address will not be published.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.