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 up3 RDS3 Jefferson curls5 swimmers10 deck squats20 Cossack squats StrengthBB complex Every 4 minutes for 24 minutesAdd load every time. All reps performed without putting the bar down and bar comes from the ground every time. 10 Cossack squats10 lunges10 back squats10 good mornings WOD8 minutes100 deadlifts100 calories
Warm up90/902:30 each side and direction Then 3 RDS10 single arm high pulls50 step overhead March each side50 crossjacks WorkoutEvery 5 minutes for 30 minutesPerform BurpeesDB snatchesBurpees
Warm upEmotm 15Minute 110 wtd Cossack squatsMinute 2Cat cows for minuteMinute 330 second squat StrengthClean + 2FS8 Sets building Between sets perform 10-15 bent over lateral raises WOD4 RDS for time2 squat cleans50 double unders
Warm up4 RDS15 band pull apart10 high pulls each side20 total Cossack squats5 wall walks5 walkouts Amrap 710 hspu5 bar muscle ups Rx as isL1 scale 1L2 scale both Amrap 75 power clean + push press10 burpee bar hops Amrap 710 lunges10 calories