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 10 minute squat test Strength 18 minutes Work to a heavy 5 RM TNG deadlift WOD Amrap 26 30 DB thrusters 300 m carry 30 DB floor press 300 m carry 30 DB strict press 300 m carry
Warm up 3 rounds 10 deck squats 30 second supinated hang 100′ farmer carry each arm Strength Emotm 20 1 clean + 2 front squats WOD 25 pull ups Then max calories Rest 5 minutes Repeat
Warm up Walking hip flexor 70′ Walking hamstring 70′ Then 3 rds 10 PVC shoulder openers 10 prone press 10 total groiners WOD Every 6 minutes for 36 minutes Perform 12 deadlifts 9 hang cleans 6 shoulder to overhead 3 burpee bar hops 500m run
Warm up 10 moose antlers each side 100′ oh carry each arm 50′ lunge and reach 3 rounds Then 20 each of The calf raise superset Toes in/out/neutral Then same on toe raises Strength One arm DB strict presses each side 5-5-5-5-5-5 Front raise/lateral raises combo 10-10-10-10-10-10 Bent over lateral raises 12-12-12-12-12-12 WOD 4 rft … Continue reading July 17, 2018