Warm up 3 rounds 10 Cossack squats10 sky reaches each side 10 single arm high pulls each arm with little or no weight Pallas The titan god of warcraft and the springtime campaign 8 rounds for time 8 Sumo deadlift high pull (L) 8 Single leg Single arm romanian deadlift (L) 80 double unders 8 … Continue reading March 27, 2020
Author: Dennis Lesniak
I am the father to an amazingly wonderful, curious, little boy. When I am not on nature adventures with my son, I am health and fitness professional with a passion for learning and seeking out fulfillment in life. As the owner and head coach of Quarter Deck Athletics, home of CrossFit QDA, in Buffalo, N.Y., I am dedicated to helping my clients develop their best selves through fitness, chiropractic and nutrition counseling.
March 26, 2020
Warm up 3 rounds5 swimmers10 moose antlers5 four part squats10 lunge and reach ThenFoot drills 70-100' of each WODHalf murphRun 1/2 mile50 pull ups100 push ups150 squatsRun 1/2 mile Cap is 40 Wear a vest if you have one Listen up folks, it's a hero WOD treat it with respect. If you are not familiar … Continue reading March 26, 2020
March 25, 2020
Warm up 5:00 of cardioRun/bike/row/jump rope/burpee Ido portal squat warm up Strength Tempo Bulgarian split squats It's going to be a deep burn 6 sets of 6 on each leg Perform all reps on one leg then all reps on opposite leg. Try to do your weak side first! The tempo is going to be5 … Continue reading March 25, 2020
