Welcome to Quarter Deck Athletics, home of CrossFit QDA – the only gym in downtown Buffalo, N.Y., offering CrossFit, chiropractic, and nutrition services for all ages and abilities. Your first step is to set up a FREE introductory session or contact us to learn more.
Warm up 4 rds 60 second supinate hang 50 banded March step 35’ walking hip flexor 35’ walking hamstring 10 Cossack squats Wod 90 second stations 30 second rest Stations box jump overs Echo bike calories Chest to bar chin up SDHP Wall balls Rest 3 minutes Repeat
Warm up 5 minutes Full body flow Then 4 rounds 5 cat/cow 5 wall walk 5 reverse Nordic curls 5 wall walks down wall Strength 5×5 Rdl 5×10 Pendlay row with dbs 5×15 Straight arm lat pull down Wod Amrap 12 10 burpee bar hops 20 bent over rows 30 medball cleans
Warm up Emotm 15 1 clean and jerk Wod Run 1000m 10 clean and jerks Row 1000m 10 clean and jerks Run 1000m 10 clean and jerks Row 1000m 10 clean and jerks
20.2 Amrap 20 4 dB thrusters 6 toes to bar 24 double unders