• 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!

    button-5

    Topics: CrossFit MP News | 2 Comments »

    WOD: Tuesday

    By CrossFit MP | September 1, 2014

    CFR – CrossFit

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

    Helen (Time)

    3 Rounds of:
    Run 400m
    21 KB Swings 24kg (16kg)
    12 Pull Ups

    Bonus Work (Post class) *Optional

    Complete 50 Strict pull ups in as minimal sets as possible. This is not for time, therefore rest as needed and get big sets out.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | August 31, 2014

    CFR – CrossFit

    Front Squat (4×10 (60-70%))

    Metcon (Time)

    3 Rounds for time of:
    Run 800m
    25 Dynamic Push Ups
    25 Ring Rows

    Bonus Work (Post class) *Optional

    3 Rounds (not for time)
    20 GHD Sit ups
    15 Full GHR

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | August 29, 2014


    CFR – CrossFit

    Metcon (No Measure)

    “Battle on the Bay”

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | August 28, 2014

    CFR – CrossFit

    Bulgarian Split Squat (4×10 (10 each leg))

    Metcon (No Measure)

    EMOM for 10 Minutes of:
    20 Lateral Plyo Skiers
    5 Incline Push Ups on box/ bench

    Rest 4 Minutes.

    Metcon (Time)

    For time:
    Run 800m
    20 Muscle Ups/ 40 Strict Pull Ups
    Run 800m

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | August 27, 2014

    CFR – CrossFit

    Power Clean (Find 3RM)

    Metcon (AMRAP – Rounds and Reps)

    “Partner WOD”
    AMRAP in 25 Minutes of:
    20 Box Jumps 24″ (20″)
    20 Thrusters 50kg (35kg)
    20 HSPU
    20 Power Cleans 50kg (35kg)

    One partner works while the other runs 100m. Each time the partner finishes the 100m the partners will swap.
    Your score is the total amount of rounds and reps achieved as a team.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | August 26, 2014

    CFR – CrossFit

    Bench Press (Work up to 5RM)

    Bench Press (3x Max reps 85%)

    Metcon (Time)

    3 Rounds for time of:
    5 Deadlifts with hand release each rep no dumping 125kg (90kg)
    Run 200m
    5 Deadlifts- same rules and weight
    10 Ring Dips
    Run 200m
    10 Ring Dips
    15 Wall Balls 10kg (6kg)
    Run 200m

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | August 25, 2014

    CFR – CrossFit

    Snatch First Pull + Kick (4×3 (105%))

    Snatch Balance (Work up to 1RM or technique work for 15 Minutes)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 12 Minutes of:
    50 Double Unders/ 30 Tuck Jumps
    12 Pull Ups
    9 Toes to Bar
    7 Burpees

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | August 24, 2014


    CFR – CrossFit

    The CrossFit Football Total (Total Weight)

    Metcon (Distance)

    *Bonus Work (Optional)

    Row 7 Minutes for max distance

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | August 22, 2014


    CFR – CrossFit

    Metcon (No Measure)

    15 Minutes to work on Muscle Up Progressions

    Metcon (AMRAP – Reps)

    AMRAP in 30 minutes of:
    1. Burpees
    2. Box Jumps 24″ (20″)
    3. Ring Rows
    4. Shoulder to Overhead 40kg (30kg)
    5. Floor Press 40kg (30kg)

    First partner will do 1 Minute max effort of the first exercise, in the second minute the other partner will do the same exercise for max reps in a minute.
    It is minute on, minute off working through the list. Therefore you will take 10 minutes to get through the list as a team and repeat this for 30 minutes.

    Your score is the total amount of reps as a team.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | August 21, 2014


    CFR – CrossFit

    Bent Over Row (5 x 6 )

    Overhead Squat (3×4)

    Metcon (Time)

    For time:
    10 Wall Walk to Push Up
    25 C2B Pull Ups
    50 Wall Balls 10kg (6kg)
    Run 400m
    50 Wall Balls 10kg (6kg)
    25 C2B Pull Ups
    10 Wall Walk to Push Up

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)
    10 GHR
    Pillar hold with alternate reach (10RT/ 10LT) – 5 Second hold each rep

    Topics: CrossFit MP WOD | No Comments »

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