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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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  • 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: Wednesday

    By CrossFit MP | July 22, 2014

    CFR – CrossFit

    Turkish Get Up (3×3 per arm)

    Metcon (Time)

    4 Rounds for time of:
    Run 400m
    20 KB Snatches (10RT/10LT) 24kg (16kg)
    15 True Push Ups

    Bonus Work (Post class) *Optional

    4 Rounds (not for time)
    Hammer Curls Max Reps 20kg (15kg)
    20 Standing Tea Pot (10RT/ 10LT)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | July 21, 2014

    CFR – CrossFit

    Power Clean (15 Minutes to find 3RM)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 12 Minutes of:
    4 Power Cleans 80% (Unbroken, touch and go)
    1 Rope Climb/ 10 Ring Rows
    5 Strict HSPU

    Bonus Work (Post class) *Optional

    4 Rounds (not for time)
    Plank Hold with alternate reach (10RT/ 10LT)
    30 L-Hang

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | July 20, 2014

    CFR – CrossFit

    Front Squat (15 Minutes to find 1RM)

    Metcon (Time)

    7 Rounds for time of:
    Run 100m
    15 KB Swings 24kg (16kg)
    10 Pull Ups
    5 Burpees
    Rest 30 seconds
    Include rest periods in total time, except the last 30 second rest.

    Bonus Work (Post class) *Optional

    5 Rounds (not for time )
    10 Dynamic Push Ups
    10 KB Skull Crushers

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | July 18, 2014

    CFR – CrossFit

    Deadlift (3×8- Heavy, but not 8RM heavy)

    Metcon (AMRAP – Rounds and Reps)

    “Partner WOD”
    AMRAP in 9 Minutes:
    15 Pullups
    21 Deadlifts 75kg (50kg)

    Rest 2 mins

    Metcon (Time)

    5 Rounds for Time:
    5 Burpee Box Jump Overs 24″ (20″)
    10 KB Swings 24kg (16kg)

    Rest 1 min

    Metcon (Time)

    For Time:
    400m Barbell Farmers Carry 150kg (100kg)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | July 17, 2014

    CFR – CrossFit

    Weighted Pull-ups (10 Minutes to find 3RM)

    Push Press (3×5- AHAP)

    “The Chief” (5 Rounds for reps)

    5 x 3 Minute Rounds for Max reps of:
    3 Power Cleans 60kg (42.5kg)
    6 Push Ups
    9 Squats
    Rest 1 Minute between rounds.

    Bonus Work (Post class) *Optional

    Complete as many sets as possible in 10 Minutes of:
    30sec Ring Dip Hold at top
    30sec Flexed arm hang
    30sec Plank hold
    10 Pillar to Plank

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | July 16, 2014

    CFR – CrossFit

    3 Position Power Snatch (2 EMOM for 10 Minutes)

    Floor, 2″ from floor, Above Knee

    Jumping Good Morning (5×5- Rest 45 seconds between sets)

    Metcon (Time)

    “Partner WOD”
    20-18-16-14-12-10-8-6-4-2 Reps for time of:
    Thruster 60kg (42.5kg)
    Ring Dips

    Change partner as required

    Bonus Work (Post class) *Optional

    15 Minutes to complete:
    20 Skin the cats or progressions

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | July 15, 2014


    CFR – CrossFit

    2 Squat Clean + 1 Split Jerk (1 EMOM for 12 minutes)

    Don’t rush the movement. Make it a solid Jerk.

    Metcon (Time)

    3 Rounds for time of:
    100 Double Unders/ 60 Tuck Jumps
    6 Squat Snatch- AHAP
    15 Pull Ups

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | July 14, 2014

    CFR – CrossFit

    Close Grip Bench Press (5×8- Superset with Pendlay Row)

    Pendlay Row (5×5- Superset with CGBP)

    Move from Bench Press straight to Pendaly Row. Then rest 90 sec between sets.

    Metcon (4 Rounds for time)

    4 Rounds each for time of:
    Run 400m
    50 Lateral Plyo Skiers
    1 Rope Climb
    Rest 2 Minutes between rounds.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | July 13, 2014

    CFR – CrossFit

    Snatch (20 Minutes to Find 1RM)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 15 Minutes of:
    5 Muscle Ups/ 10 C2B
    6 x 20m Shuttle Runs (Forward one way, backwards the other)
    10 Dynamic Push Ups

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | July 11, 2014


    CFR – CrossFit

    Metcon (Time)

    Surprise!
    See you in the box.

    Topics: CrossFit MP WOD | No Comments »

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