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.
“I’ve been training with Dennis for more than five years, and it has been one of the best decisions I have ever made. Dennis gives you exactly what you need even when you may not realize it.”
Warm up Foot drills Then 3 Rds 20 dead bugs 5 PVC pass throughs 10 band pull aparts WOD Amrap 40 10 bear complex 25 toes to bar 500 m run with one plate
Warm up 5 minute hero pose 4 rounds 35′ duck Walk 35′ bear crawl 35′ crab walk Strength 16 minutes to find 3 rep thruster WOD 21-15-9-6-3 Thruster Burpee bar hop
Warm up 5 rds 20 deadbugs 10 curtesy squats 10 windmills 10 moose antlers Strength Bent over row 10-10-10-10-10 Hang power clean 5-5-5-5-5 Wod 3 rft 500m run 20 hpc 20 pull ups
Warm up Mixed carries 100’ One oh one front rack 100’ one oh on farmer 2 rounds Then 3 rounds 5 inch worms 15 band pull aparts 15 deck squats 30 jumping jacks Strength Dips 3-3-3-3-3 Oh tricep ext 10-10-10-10-10 DB pullovers 10-10-10-10-10 Band press downs 10-10-10-10-10 WOD 100-80-60-40-20 Double unders 10-20-30-40-50 Wallballs