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 5 minute squat test WOD Death by pull ups Rest Death by ohs
Warm up 5 minute full body flow Then 3 rounds 10 deck squats 50′ death March 5 swimmers Strength Front rack step ups 16/12″ 8×4 each leg Single leg DB rdls 8×4 each leg 8×15 banded good morning WOD Amrap 11 30 floor press 30 hang cleans 30 bent over row
Warm up 3 rounds 8 ultimate stretch 4 wall walks 60 second supinated hang Wod Amrap 40 50 v ups 50 GTOH 50 burpee plate hops 50 Russian twists 50 cals
Warm up Every minute on the minute for 20 minutes Minute 1 Russian swings Minute 2 Goblet squats Strength Alternating kB rows 5×20 each arm Banded tricep pushdowns 5×20 Nordic curls 5×5-8 WOD 2 rounds for time 50 wall balls 50 monkey squats