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 5 minute full body flow Then 4 rounds 10 deck squats 10 deadbugs 10 bird dogs 10 band pull aparts Strength Emotm 24 Even 50′ oh carry each arm Odd 12 FR lunges with oh carry weight WOD 9 minute infinity ladder Burpee bar hop Thruster Double under 1-1-10 2-2-20 3-3-30 4-4-40
Warm up Foot drills 70′ each Then 3 rounds 30 cross jacks 5 shoulder openers 5 prone press 5 swimmers Running drills 5x 20 seconds Double down pulse Double down pulse (forward backward) Head over foot pulse Top end speed drill Running with pulsers 200′ WOD Amrap 25 200m run 25 pull ups 200m run … Continue reading October 16, 2018
Warm up 90/90 2 minutes each direction Then 90 seconds of knee lifts and then foot lifts on each side. Then 2 rounds 20 knee touches 10 cossack squats 5 windmills each side Strength TGU 7X1 each side WOD Every 3 minutes for 18 minutes Perform Calories Hang Clean and jerk
Warm up 3 rounds 10 deck squats 25′ bear crawl forward 25′ bear crawl backward Strength Box squat Work to heavy 5 for day WOD 10 rft 20 foot bear crawl DB push 5 devil presses