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.
“I’ve been training with Dennis for more than five years, and it has been one of the best decisions I have ever made. Dennis gives you exactly what you need even when you may not realize it.”
Warm up 5 minute cardio Then 3 rounds 200′ double farmer carry 30 second hollow body hold 20 step ups Strength Split stance good morning 5×5 each leg Banded hamstring pushdowns 5×15 each leg WOD Every other minute for 20 minutes 10 burpees 30 double unders
Warm up 5 minute hero pose Then Foot drills Then 2 rds 10 lunge and reach 10 cossack squats WOD 5 rounds of 60s max effort calories Score is total calories
Warm up 10 super walkouts Then 3 rounds 20 sky reaches 20 moose antlers 20 cross jacks 20 one arm high pull 20 band pull aparts Strength Sandbag squats 5×10 Between sets perform Dumbbell split squats 15 reps each leg. WOD 50 air squats 50 toes to bar 50 air squats
Warm up 5 minute dead bug hold WOD 100 devil press 100 wall balls sit ups 100 hang power cleans 100 burpee box overs