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 upLunge and reach 70 feet20 Cossack squats10 inchworm-scorpion each side-inchworm 3 rds10 Maltese press from a hollow hold using light plates60 second supinated hang12 Calf raises (each toes in/out/fwd)12 Toe raises (each toes in/out/fwd) WOD Emotm 24Minute 1Parallelette push upsMinute 2Strict chin upsMinute 3Alt dubs/cals
Will you be my valentine…. 20 Medball clean 1 🐺 complex 20 Wallball 1 🐺 complex 20 Russian twist 1 🐺 complex 20 Step over 1 🐺 complex 20 Ball slam 1 🐺 complex Stairs Valentine’s Day has a multi part origin. It was originally a Pagan festival celebrated in mid February that was called … Continue reading February 14, 2020
Warm up 5 cat cow10 bird dogs (total)10 moose antlers (each side)10 dead bugs with med ball (total)10 banded good mornings10 squats hugging medball Then140’ eachJogHigh kneesButt kickersSide shuffleKaraoke14 minutes Skill/strengthHang clean Burgener clean warm up5 down and finish5 elbows high and outside5 muscle clean1 each2/4/6” dropsFull drop5 minutes 2 sets of3 hang power cleans … Continue reading February 13, 2020
Warm up 3 rds 8 high pulls each arm 8 band pull aparts 16 step ups (12/6”) WOD 1 minute each station Goal is max reps Sled pull Echo Land mine max reps clean and press Ski erg cals Db kB FR step ups Row Bar Muscle ups Wall hops