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.
WOD Infamy 41 minutes 1 bear complex 12 8 count bodybuilders 41 double unders
Warm up 4 rounds 5 wall walks 10 moose antlers each side 15 deck squats 20 band pull aparts Strength 5 bent over row + 10 dead lifts 6-8 sets WOD Amrap 20 50 plate gtoh 50 oh plate lunges 50 plate situps 50 plate goblet squats
Warm up 4 rounds 20 deadbugs 10 ring rows 30 cross jacks Strength Work to a heavy 3 rep front squat WOD 3 rounds 60 second stations American swings Row calories Push press Pull ups SDHP 1 minute rest
Warm up 4 rounds 200′ farmer carry 50′ bear crawl 20 cossack squats Strength Bottoms up press 5×5 each arm Windmill 5×5 each side TGU 5×1 each side WOD 21-15-9 Burpee bar hop Squat clean thruster