Warm up 4 rounds 5 empty bar clean pulls 5 emtpy bar hang cleans 5 emtpy bar sdhp 60 second supinated hang Strength Emotm 20 Hang clean Workout 21/15/9 Calorie row 12/9/6 Hang clean
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.
November 11, 2019
"The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 … Continue reading November 11, 2019
November 8, 2019
Workout 20.5 40 rmu 80 calories 120 wallball Break up anyway
