• Contact

    m: 0403 311 149
    e: info@crossfitmp.com

    Address:
    CrossFit Rosebud
    2 Colchester Road
    ROSEBUD VIC 3939

  • Training Times

    CrossFit:
    Mon: 6am, 9:30am, 4:15pm, 5:30pm, 6:45pm
    Tue: 6am, 9:30am, 4:15pm, 5:30pm, 6:45pm
    Wed: 6am, 9:30am, 4:15pm, 5:30pm, 6:45pm
    Thu: 6am, 9:30am, 4:15pm, 5:30pm, 6:45pm
    Fri: 6am, 9:30am, 5:30pm, 6:45pm
    Sat: 9:30am

    CrossFit Cardio:
    Mon-Wed-Fri: 7am

    Olympic Lifting:
    Fri: 4:30pm

    Open Gym:
    Fri: 4:30pm

    Introduction Sessions:
    By Appointment

    One on One Sessions:
    By Appointment

    Times Don't Suit?: Organise a group of 5 or more and we'll run a session at your convenience.

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  • Archives

  • Recent Posts

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  • The Brave | Get It Done
  • WE HAVE MOVED!

    By CrossFit MP | September 22, 2013

    As of Monday the 23rd September we will be operating out of our new box.

    Where: 2 Colchester Road, ROSEBUD.

    Parking: Go in the driveway behind the pool.

    When: Monday 23rd September- All classes are as normal.

    Topics: CrossFit MP News | No Comments »

    FREE CrossFit Session… Give it a go for FREE!!!

    By CrossFit MP | April 4, 2013

    CrossFit is the fastest growing fitness movement in the world because it WORKS!

    CrossFit Mornington Peninsula (Rosebud) has proven results.

    If you want to know what it is like, here’s your chance and the best part is it’s FREE!

    Don’t hesitate click the button below to try it out now!

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    Topics: CrossFit MP News | 2 Comments »

    WOD: Monday

    By CrossFit MP | September 14, 2014

    CFR – CrossFit

    Front Squat (4×4 (85%))

    Metcon (4 Rounds for time)

    4 Rounds each for time of:
    10 KB Swings 32kg (24kg)
    30 Double Unders
    10 Burpee Box Jumps 30″ (24″)

    Rest 2 Minutes between rounds.

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)
    Max Incline Close Grip Push Ups
    15 Hammer Curls

    Every time you fail a push up, punch out 15 Hammer Curls.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | September 12, 2014

    CFR – CrossFit

    Metcon (No Measure)

    There is no WOD at the box today. We are at Truman’s Road Reserve for AFL fun WOD from 9:30am

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | September 11, 2014

    CFR – CrossFit

    3 High Hang Squat Clean + 1 Split Jerk (1 EMOM for 10 Minutes)

    Metcon (Time)

    For time:
    50 steps OH Walking Lunge 20kg (15kg)
    400m Run with plate
    50 Dynamic Push Ups
    400m Run with plate
    5 Rope Climbs/ 25 Ring Rows + 25 K2E

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | September 10, 2014

    CFR – CrossFit

    Push Press (5,5,3,3,3RM)

    Metcon (AMRAP – Rounds and Reps)

    “Partner WOD”
    AMRAP in 16 Minutes of:
    30 Double Unders/ 20 Tuck Jumps
    15 KB Swings 32kg (24kg)
    10 Burpees

    Alternate rounds with your partner.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | September 9, 2014


    CFR – CrossFit

    Deadlift (Find a heavy 5 (not 5RM))

    Re-grip each rep. No Dumping.
    Use a minimum of 5 sets to get there.

    Metcon (Time)

    4 Rounds for time of:
    6 Power Cleans (AHAP)
    Run 200m
    5 Bar Muscle Ups/ 10 Strict Pull Ups
    Run 200m

    Bonus Work (Post class) *Optional

    4 Rounds (not for time)
    25 Hollow Rocks
    10 Full GHR

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | September 8, 2014


    CFR – CrossFit

    Back Squat (7×2 (88%+))

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 11 Minutes of:
    10 KB Thrusters 24kg (16kg)
    10 Box Jumps 24″ (20″)
    10 Strict Box HSPU (Ensure full vert. position)

    Bonus Work (Post class) *Optional

    4 Rounds (not for time)
    20 Pillar to Plank
    30sec side plank RT
    30sec side Plank LT

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | September 7, 2014

    CFR – CrossFit

    Bench Press (5×8 – Work up to a heavy 8)

    Metcon (6 Rounds for time)

    6 Rounds each for time of:
    4x20m Shuttle Sprints
    10 C2B Pull Ups
    10 Wall Balls 10kg (6kg)
    Rest 90 seconds

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)
    Bent Over Row x 10
    L-Sit Max effort

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | September 5, 2014

    CFR – CrossFit

    3 High Hang Squat Clean + 1 Split Jerk (Find 1RM)

    Metcon (AMRAP – Rounds and Reps)

    “Team WOD”
    In teams of 3 or 4 complete:
    AMRAP in 8 Minutes
    10 KB Swings 24kg/32kg
    10 Wall Balls 10kg/6kg
    10 Burpees
    10 Box Jumps 24″/20″

    One person on each station, rotate on to the next movement only when each member has completed their 10 reps.

    Rest 2 Minutes then

    Metcon (Time)

    “Team WOD”
    In teams of 3 or 4 Complete:
    4000m Row

    Change over every 250m

    Topics: CrossFit MP WOD | No Comments »

    WOD:Friday

    By CrossFit MP | September 4, 2014

    CFR – CrossFit

    Back Squat (5×5 (85%))

    Metcon (Time)

    For time:
    3 Rope Climbs
    25 Chest to Bar Pull Ups
    5 Deadlifts 125kg (90kg)
    25 Ring Dips
    5 Deadlifts
    25 Push Ups
    5 Deadlifts
    25 Pull Ups
    3 Rope Climbs

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | September 3, 2014

    CFR – CrossFit

    Metcon (No Measure)

    15 Minutes to work on Muscle up/ Pull Up Kipping or T2B/K2E Kipping Progressions

    Metcon (AMRAP – Rounds and Reps)

    “Partner WOD”
    AMRAP in 20 Minutes of:
    6 Power Cleans 70kg (50kg)
    12 Toes to Bar
    6 HSPU

    Topics: CrossFit MP WOD | No Comments »

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