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 3 rounds 1 minute bird dog 1 minute cat cow 1 minute bird dog 1 minute plank hold Strength 5×10 Oh tricep extensions DB pull overs Barbell good morning One arm rows WOD 10 minute cap 5 rft 10 DB floor press 10 DB thrusters
Warm up 10 minute squat test Then 3 rounds 5 commando rocks 5 wheels/Bridges 10 Cossack squats Strength Back rack split squats 8×5 each leg to a folded mat Between sets 15 hamstring curls 15 banded tricep push downs WOD 15 minute Amrap 10 burpee bar hops 15 hang power cleans 25 wall balls
Warm up 4 rounds 35’ crab walk 35’ lunge and reach 35’ death march Strength Underhand grip bent over row 10-10-10-10-10-10 Zottman curls 10-10-10-10-10-10 Single arm bent over lateral raises 8-8-8-8-8-8 each side Wod Amrap 12 10 pistols 15 ohs 500m run
Warm up 4 rounds 8 pvc pipe shoulder openers 5 swimmers 8 goblet squats 5 four part squats Strength One arm dB strict press 3-3-3-3-3-3 each side One arm oh lunges 8-8-8-8-8-8 each leg One arm high pulls and band pull aparts 6×10 Wod 10-1 Db push ups 1-10 Db shoulder to overhead Between rounds … Continue reading June 19, 2018