If you can compress the ADF to less than 720k then you can copy it to a PC formated disk and plug it into the Amiga. Then, provided you have enough free RAM, you can uncompress the file back into an ADF onto the Ram Disk and use a utility to write the ADF to a regular Amiga disk.
In some sense, it's easier than trying to setup a network connection between the PC and the Amiga. But if you're planning on doing this a lot, I'd spend the extra time setting up the network connection. I would save you time in the long run.
