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    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

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  • The Brave | Get It Done
  • EASTER CLASS TIMES!

    By CrossFit MP | April 13, 2014

    Here are the class times for the Easter long weekend.

    Friday 18th- 9:30am Only
    Saturday 19th- 9:30am Only
    Sunday 20th- Closed
    Monday 21st- 9:30am, 4:15pm & 5:30pm

    Topics: CrossFit MP WOD | No Comments »

    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: Thursday

    By CrossFit MP | April 23, 2014


    CFR – CrossFit

    Back Squat (4×8 (90% of Monday’s weight)- Rest 90 Seconds)

    Metcon (Time)

    “Partner WOD”
    14 Rounds for time of:
    10 KB Swings 24kg (16kg)
    10 HR Push Ups
    20m Bear Crawl

    Alternate Rounds with partner

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday- “Daniel”

    By CrossFit MP | April 22, 2014


    CFR – CrossFit

    Bench Press (5×8- Superset with Toes to Bar)

    Strict Toes-To-Bar (5×10- Superset with Bench Press)

    Daniel (Time)

    For time:
    50 Pull Ups
    Run 400m
    21 Thrusters 42.5kg (30kg)
    Run 800m
    21 Thrusters 42.5kg (30kg)
    Run 400m
    50 Pull Ups

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | April 21, 2014


    CFR – CrossFit

    Shankle Complex (5×2)

    3 Hang Shrugs+
    1 Hang Squat Clean+
    2 Split Jerks

    Metcon (Time)

    Opposing Ladder for time:
    10 to 1
    1 to 10
    Deadlifts 125kg (90kg) (10-1)
    Lateral Burpees (1-10)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | April 20, 2014

    CFR – CrossFit

    Back Squat (5×5 (80%))

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 12 Minutes of:
    5 Bar Muscle Ups/ 10 Chest to Bar Pull Ups
    Sprint 3x20m Shuttle’s
    15 Wall Balls 10kg (6kg)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday- “Partner WOD”

    By CrossFit MP | April 18, 2014

    CFR – CrossFit

    Individual or Partner

    Snatch (15 Minutes to find 1RM)

    Clean and Jerk (15 Minutes to find 1RM)

    Filthy Fifty (Time)

    50 Box Jumps 24″ (20″)
    50 Jumping Pull Ups
    50 KB Swings 16kg (12kg)
    50 Steps, Walking Lunge
    50 Knees to Elbows
    50 Push Press 20kg (15kg)
    50 Back Extensions
    50 Wall Balls 10kg (6kg)
    50 Burpees
    50 Double Unders

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | April 17, 2014

    CFR – CrossFit

    Weighted Ring Dips (10 Minutes to find 3RM)

    Push Ups (3xMax)

    Metcon (Time)

    10-9-8-7-6-5-4-3-2-1 Reps for time of:
    Back Squat (Heavy)
    Box Jumps 24″ (20″)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | April 16, 2014

    CFR – CrossFit

    High-Hang Clean (4 EMOM for 10 Minutes)

    Metcon (Time)

    3 Rounds for time of:
    50 Wall Balls 10kg (6kg)
    20 Toes to Bar
    10 Power Snatches 50kg (35kg)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | April 15, 2014

    CFR – CrossFit

    Shoulder Press (5×6 (Conduct as a superset with Chin Ups))

    Chin Ups (Strict) (5xmax (Conduct as a superset with Press))

    Metcon (4 Rounds for reps)

    AMRAP in 4 x 3 Minutes of:
    6 Chest to Bar Pull Ups
    6 Ring Dips
    6 Burpees
    Rest 1 Minute between rounds. Start back at the start each round.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | April 14, 2014

    CFR – CrossFit

    3 Position Squat Snatch (6×1- Work up to a heavy 1 (Not 1RM))

    Top to bottom (High Hang(Vert), Below Knee, Ground)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 15 Minutes of:
    Run 400m
    10 Split Jerks alternating feet each rep.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | April 13, 2014

    CFR – CrossFit

    Back Squat (7×3 (85%))

    Nasty Girls (Time)

    3 Rounds of:
    50 Squats
    7 Muscle Ups/ 14 Strict Pull Ups + 7 Ring Dips
    10 Hang Power Cleans 60kg (42.5kg)

    Topics: CrossFit MP WOD | No Comments »

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