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 4 rounds 10 curtsey squats 10 knee touch downs 10 cossack squats 10 wall squats Strength Split squats 5×6-8 each side DB step ups 5×6-8 each side WOD Amrap 16 5 bear complex 200m plate run
Warm up 3 rounds 12 Cossack squats 12 sky reaches each side 12 Buddha prayers Strength Work to heavy triple back squat Must be heavier than work weight! Wod Every 5 minutes for 30 minutes 5 back squats 10 burpees 30 Russian swings
Warm up 3 rounds 5 Cuban press 10 captain Morgan’s each side 15 banded pull aparts Strength Back rack lunges 5×10 total reps Single leg dB rdls 5×10 total reps Wod Amrap 21 16 back rack lunges 16 hspu 500 m run
Warm up 5 swimmers 10 moose antlers each side 10 lunge and reach total 3 rounds Strength 6×3 of each Strict press Windmill Bent press Turkish get up Wod 3 rft 30 single arm dB shoulder to overhead 30 sit-ups 30 single arm sdhp