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 3 cat/cows 10 bird dogs 60 second supinated hang 100′ single arm oh carry WOD 5k row Every 3 minutes perform 3 burpee bar hops 3 hang squat cleans
Warm up 5 minute full body flow WOD Emotm 45 Minute 1 5 box squats Minute 2 5 deadlifts Minute 3 5 floor press/5 bent over row
Warmup 4 rounds 10 single arm high pulls each arm 15 banded face pulls 15 banded pull throughs 6 ultimate stretch Strength 15 minutes Work up to DB snatch plus 5 ohs each arm WOD Amrap 30 10 dips 20 DB snatch 30 oh DB lunges 40 v ups 50 box jump overs
Warm up 3 rounds 10 deck squats 3 Cuban press 3 wall walks 5 Copenhagen side planks each side -scale the side plank to a captain morgan 15 minutes Strength Work to a heavy 5 rep Hang power snatch Between sets 15 tricep push downs WOD 16 minute amrap Run 500m 15 shoulder to overhead … Continue reading May 21, 2019