This year’s 4th Annual International CrossFit12-12-12 Throwdown which started on Friday 16th August and concluded on Saturday 17th August 2019 at the Woodbrook Youth Centre showcased a variety of events, giving the competitors an opportunity to demonstrate their agility, strength, speed and endurance. Athletes from Guyana, Barbados and for the very first time, Jamaica came to …
Two athletes from the USA, Dominic Maurici and Laura Gonzalez Marin, of Caution CrossFit in Miami, took home the top prizes in the Male and Female RX categories at the Rodney’s Revolution/ CrossFit 12-12-12 2nd Annual CrossFit 12-12-12 Throwdown powered by Powerade. The Sport of Fitness held centre stage on 12th August 2017 at the …
In case you missed this year’s Crossfit 12-12-12 Throwdown… Read More »
WARM UP: 2 Rounds: 25 V Sit-Ups 25 Walking Lunges 25 Hollow Rocks 25 Hanging Leg Raises 25 Mountain Climbers 25 Kip Swings GYMNASTIC SKILLS 15 Minutes: Practice: Wall Walks/ Hand Stand Holds Pike Push Ups/ Hand Stand Push Ups Pistols W.O.D. Cindy 20 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats
WARM UP 10 min 20 Med Ball Cleans 10 Wheel of Death 10 V-Ups 10 Mt. Climbers
WARM UP 2 min Couch stretch 2 min Samson stretch100 m run 10 inch worms 100 m run 10 Hollow Rocks 100 m run 10 Plank Push ups 100 m run
WARM UP Jog 400Â M 30 Weighted Sit ups /GHD 30 Good-mornings / Hypers GHD 30 Russian Twists SKILL DRILL 10 min 1 High Hang Snatch 1 Hang Snatch 1 Snatch —————————— 8 min Find Your 2 REP Max Snatch
WARM UP Couch Stretch 2 minutes Samson Stretch 2 minutes then 400 M Run 200 M Run
WARM UP 3 rounds: 10 Air squats 10 Push ups 10 Hollow Rocks 10 Inch worms
W.O.D. HAPPY ANNIVERSARY 12-12-12! Our Box is three Years old today! So to celebrate our 3rd Anniversary as an Affiliate we do it fine style with: 4 Rounds for Time of: 400 M Run/ Row 500 M (At least one 500 M Row must be completed) 30 KBS 55#M/ 45#W 20 Ground to Over Head …
Saturday 12th December 2015: Happy Anniversary WOD! Read More »
WARM UP 2 Rounds of: 30 Air Squats with PVC 30 OverHead Squats with PVC 2 Minutes Max Rep Pull Ups 2 Minutes Max Rep Push Ups 2 Minutes Max Rep V-Sit Ups
SEMI-PRIVATE + PERSONAL TRAINING
By appointment only
