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 10 moose antlers each side 100′ oh carry each arm 50′ lunge and reach 3 rounds Then 20 each of The calf raise superset Toes in/out/neutral Then same on toe raises Strength One arm DB strict presses each side 5-5-5-5-5-5 Front raise/lateral raises combo 10-10-10-10-10-10 Bent over lateral raises 12-12-12-12-12-12 WOD 4 rft … Continue reading July 17, 2018
Warm up 4 rounds 10 deck squats 10 sky reaches each side 5 swimmers 25 jumping jacks Strength Back rack split squats to folded blue mat 8-8-8-8-8-8 Each side Banded pull throughs 15-15-15-15-15-15 WOD Amrap 14 30 bw lunges 200 m run 15 hang cleans
Warm up 5 minute cardio Bike/row/run/rope Then 3 rounds 15 banded hamstring curls 10 ring rows 10 full body flow WOD Every 90 seconds for 36 minutes Oh carry 3 back squats
Warm up 10 deck squats 10 cossack squats 15 band pull aparts 5 rounds Strength Bent over row 5×8 Jefferson curls 5×2 Using DB or kB Straight arm lat pulldown 5×12-15 WOD Amrap 14 200m run 20 pull ups 200m run 20 pistols