• 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

  • Admin

  • 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: Thursday- “DT”

    By CrossFit MP | August 20, 2014

    CFR – CrossFit

    3 Snatch Hang High Pull Pulls + 1 Hang Snatch (Work up to 1RM)

    Shoulder Press (3,3,3,3,3RM)

    DT (Time)

    5 Rounds for time of:
    12 Deadlifts 70kg (50kg)
    9 Hang Power Cleans 70kg (50kg)
    6 Push Jerk 70kg (50kg)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | August 19, 2014

    CFR – CrossFit

    Back Squat (4×5 (80-85%))

    Metcon (Time)

    4 Rounds for time of:
    10 Strict HSPU (Kipping is NOT a scaling option)
    15 Toes to Bar
    20 KB Swings 24kg (16kg)
    10x10m Shuttle Sprint (Hand touches each turn)

    Bonus Work (Post class) *Optional

    5 Rounds
    Max Unbroken Dynamic Push Ups
    1 min Max Calories on Rower
    Rest as required between rounds

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | August 18, 2014


    CFR – CrossFit

    Clean Pull (4×3 (105%))

    Bench Press (4×10)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 12 Minutes:
    6 Hang Cleans 60kg (42.5kg)
    9 Ring Dips
    30 Double Unders

    Rx+ 70kg (50kg)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | August 18, 2014


    CFR – CrossFit

    Clean Pull (4×3 (105%))

    Bench Press (4×10)

    ()

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | August 18, 2014


    CFR – CrossFit

    Clean Pull (4×3 (105%))

    Bench Press (4×10)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | August 17, 2014


    CFR – CrossFit

    Power Snatch (12 Minutes to find 1RM)

    Power Snatch (2×3 (80%))

    Metcon (Time)

    For Time:
    10-9-8-7-6-5-4-3-2-1
    Thrusters 42.5kg (30kg)
    Run 200m

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | August 17, 2014

    CFR – CrossFit

    Power Snatch (12 Minutes to find 1RM)

    Power Snatch (2×3 (80%))

    ()

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | August 15, 2014

    CFR – CrossFit

    Bulgarian Split Squat (4×10 per leg)

    Metcon (Time)

    “Partner WOD”
    For time:
    Run 1600m
    100 Dynamic Push Ups
    Run 800m
    80 Box Jumps 24″
    Run 400m
    60 Deadlifts 100kg (70kg)
    Run 200m
    40 Ring Dips
    Run 100m
    20 Strict C2B Pull Ups

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | August 14, 2014

    CFR – CrossFit

    Split Jerk (15 Minutes to find 1RM)

    Metcon (Time)

    For time:
    5 Rope Climbs/ 30 Ring Rows
    50 Weighted Step Ups 20″ (18″) 40kg (30kg)
    5 Turkish Get Ups per arm 24kg (16kg)
    50 Burpees
    5 Muscle Ups/ 15 Strict Pull Ups
    50 Toes to Bar
    5 Rope Climbs/ 30 Ring Rows

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)
    10 Full Glute Ham Raises
    Max Handstand Hold (min 30 seconds)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | August 13, 2014

    CFR – CrossFit

    Power Clean (3,3,3,3,3- Work up to a heavy 3)

    Jumping Good Morning (4×5 Rest 45 seconds between sets)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 12 Minutes of:
    5 Power Clean (Unbroken)
    15 Box Jumps 24″ (20″)
    30 Lateral Plyo Skiers

    Topics: CrossFit MP WOD | No Comments »

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