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 90/90 2 minutes each side each direction 3 rds 15 straight arm lat pulldowns 15 Russian swings Strength Split squats 5×5 each leg Romanian deadlifts 5×10 Wod Amrap 8 8 box jumps 8 oh squats
Warm up 3 rounds 20 deadbugs 20 Cossack squats 20 banded face pulls Skill TGU Strength TGU Between sets perform sets of 10 Louie abs Wod 4 rounds for time 15 toes to bar 60’ oh walking lunges
Warm up 4 rounds 15 band pull aparts 10 lunge and reach 100’ oh carry each arm Strength One arm dB rows 5×8 each side One arm dB push press 5×8 each side Accumulate 200 band tricep pushdowns Wod 7 minute infinity ladder 3 thrusters 3 burpee bar hops 6/6…. 9/9…. 12/12…. 15/15….
Warm up 3 rounds 8 swimmers 8 groiners each side 8 deck squats 8 single leg rdls each side Skill Med ball clean Strength Power clean 10×1 WOD 3 Rft 50 medball cleans 50 hand release push ups