• 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: Thursday

    By CrossFit MP | October 1, 2014

    CFR – CrossFit

    Squat Clean (Work up to 3RM)

    Metcon (Time)

    “Partner WOD”
    For time:
    40x 20m Shuttle Sprints
    30x 20m Bear Crawls
    40x Ring Dips
    30x Jumping Lunges (LT +RT = 1)
    Run 800m

    One partner works at a time.
    Break up reps as you like

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | September 30, 2014

    CFR – CrossFit

    Shoulder Press (Find 5RM)

    Shoulder Press (1 x Max at 90% of 5RM)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 12 Minutes of:
    10 Thrusters 40kg (30kg)
    10 Lateral Burpees
    10 Floor Press 40kg (30kg)

    Bonus Work (Post class) *Optional

    3 Rounds for time of:
    10 Landmine PP LT (Heavy)
    10 Landmine PP RT
    20 Lateral Plyo Skiers

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | September 29, 2014

    CFR – CrossFit

    Snatch (Find 2RM)

    Metcon (No Measure)

    EMOM for 20 Minutes:
    5x through this cycle
    Minute 1- 10 Wall Balls 10 (6kg)
    Minute 2- 15 Box Jumps 24″ (20″)
    Minute 3- 10 Burpees
    Minute 4- 10 Toes to Bar

    Bonus Work (Post class) *Optional

    4 Rounds (not for time)
    Max L-Sit
    Max elevated push ups

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | September 28, 2014

    CFR – CrossFit

    Back Squat (3×12- 110% of 20RM)

    Josh (Time)

    21 OHS 42.5kg (30kg)
    42 Pull Ups
    15 OHS
    30 Pull Ups
    9 OHS
    18 Pull Ups

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)
    10 True Push Ups
    20 GHD Sit Ups
    10 Banded GHR

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | September 26, 2014

    CFR – CrossFit

    Turkish Get Up (Work to heavy 1 per arm)

    Metcon (Time)

    TEAM WOD
    Battle on the Bay 2014 Final

    In Teams Complete:

    8 Rope Climbs
    100 Dbl Unders
    15 Snatches 65kg (35kg)
    20 Hspu
    40 Back Squats 65kg (35kg)
    10 Muscle Ups/ 20 C2B Pull Ups
    50m Prowler Push

    Every Minute on the minute each member must complete 4 burpees

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | September 25, 2014


    CFR – CrossFit

    Back Squat (5×5(65%)- Control down accelerate the bar up)

    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)

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)
    10 Banded Reverse Hypers
    5 Banded Full GHR

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | September 24, 2014


    CFR – CrossFit

    Push Press (4×3(85%))

    Bench Press (3×10 (60%)- Rest 60 seconds between sets)

    Metcon (AMRAP – Rounds and Reps)

    “Partner WOD”
    AMRAP in 8 Minutes of:
    6 x 20m Shuttle Runs
    10 Box Jumps 24″(20″)
    10 KB Swings 32kg (24kg)

    Alternate Rounds with partner.

    Then with no rest:

    Metcon (Time)

    Run 1600m

    Break it up with your partner how you like.

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)
    10 Scapula Depressions
    10 Hammer Curls
    10 Ring Rows with 1 sec pause at top

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | September 23, 2014


    CFR – CrossFit

    Metcon (No Measure)

    EMOM for 10 Minutes:

    Sprint 50m

    Deadlift (5×5 (70%))

    Metcon (Time)

    For time:
    100 Double Unders/ 50 Tuck Jumps
    20 Burpee Pull Ups
    50 Wall Balls 10kg (6kg)
    100 Double Unders
    50 Wall Balls 10kg (6kg)
    20 Burpee Pull Ups
    100 Double Unders

    Rx’d+ = 13 Burpee Muscle Ups sub BPU

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | September 22, 2014


    CFR – CrossFit

    3 Power Clean & Push Jerk (EMOM for 12 Minutes)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 12 Minutes of:
    10 Deficit Push Ups
    10 Ring Rows
    10 KB Snatch LT 24kg (16kg)
    10 KB Snatch RT 24kg (16kg)
    Run 200m

    Bonus Work (Post class) *Optional

    4 Rounds (not for time)
    Max reps unbroken kipping toes to bar
    Max handstand hold

    Every time you break the T2B complete Handstand hold.
    Rest as required between rounds.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday- “Daniel”

    By CrossFit MP | September 21, 2014

    CFR – CrossFit

    Overhead Squat (4×5)

    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

    Bonus Work (Post class) *Optional

    3 Rounds (not for time)
    60 sec side plank LT
    15 GHD Sit Ups
    60 sec side plank RT
    15 Weighted Back Ext.

    Topics: CrossFit MP WOD | No Comments »

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