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 up5 rds5 reps of eachCaptain Morgan’s (each side)Tiger sit downs (each side)Moose antlers (each side)Swimmers StrengthHspuUsing modifications made available last weekEvery 2 minutes for 20 minutes perform5 unbroken reps In between sets perform 4-6 v ups or sit-ups again this should be quick and unbroken WorkoutEvery 4 minutes for 24 minutes (that’s six rounds … Continue reading April 2, 2020
Warm upRun 5 miles StrengthAccumulate100,000# of back squats from the ground. WOD10x Chad Chad1000 steps ups for timeWith a pack You will perform 10 rounds of this workout There is no time cap! Video challenge Oh you’re still here? April Fool’s Alright, this is the real deal…. Warm up4 rds10 perfect squats⁃ consider this circle … Continue reading April 1, 2020
Warm up Jog/row/bike10 minutes Foot drills 140′ of each, yes 140′Walking hip flexor 140′Walking hamstring 140′Lunge and reach 70′ 280′ of eachJogHigh kneesButt kickersSide shuffleKaroake/grapevine WOD Death by 10m sprint death by explained video challenge
Warm upFeel me flow Full body flow5 minutes Then3 rds4 swimmers8 ultimate stretch12 sky reaches each side16 Cossack squats Strength21 gun saluteThe way a 21 gun salute works is you perform 7 bottom half repsThen7 top half repsThen7 full range of motion repsFor a total of 21 reps The rules of the 21’s are to … Continue reading March 30, 2020