• 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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  • Meal of the Day

  • 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: Wednesday

    By CrossFit MP | November 25, 2014


    CFR – CrossFit

    3 Power Clean + 1 Jerk (8×1- Find heaviest perfect 1)

    Metcon (Time)

    For time:

    Run 400m

    3 Rounds of:

    20 KB Swings 32kg (24kg)

    10 Burpees

    Run 800m

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)

    10 Banded Reverse Hypers

    10 CPT Morgans RT

    10 CPT Morgans LT

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | November 24, 2014

    CFR – CrossFit

    Bench Press (15 Minutes to find 1RM)

    Shoulder Press (3×10-12 (50-60%))

    Metcon (Time)

    21-15-9 Reps for time of:

    Hang Power Clean 60kg (42.5kg)

    Push Ups

    Double Unders x 3

    Bonus Work (Post class) *Optional

    AMRAP in 10 minutes of:

    10 Hammer Curls 20kg (15kg)

    10 Banded Tricep Extensions

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | November 23, 2014

    CFR – CrossFit

    Back Squat (Find 1RM)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 14 Minutes of:

    4 Muscle Ups/ 12 Chest to Bar

    6 Thrusters 50kg (35kg)

    8 Box Jumps 30″ (24″)

    Bonus Work (Post class) *Optional

    5 Rounds (not for time)

    10 Strict Toes to Bar

    10 Full GHR

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | November 21, 2014

    CFR – CrossFit

    Metcon (Time)

    We are at McCrae beach today for the WOD at 9:30am. Be there or be square!

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | November 20, 2014

    CFR – CrossFit

    High-Hang Clean (10×2- Work up to a heavy 2)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 18 Minutes of:

    6 Push Ups

    6 Ring Dips

    6 Strict Chin Ups

    6 Ring Rows

    30 Lateral Plyo Skiers

    Start the WOD with an 800m run. With the remaining time get AMRAP.

    At the 9 minute mark run 400m

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | November 19, 2014

    CFR – CrossFit

    Push Press (5,5,5,3,3,3- Work up to a heavy 3)

    Metcon (Time)

    “Partner WOD”

    14 Rounds for time of:

    7 Power Snatches 40kg (30kg)

    14 KB Swings 32kg (24kg)

    7 Box Jumps 24″(20″)

    Alternate rounds with your partner.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | November 18, 2014

    CFR – CrossFit

    Deadlift (4×5(85%))

    Metcon (Time)

    21-18-15-12-9 Reps for time of:

    Floor Press 50kg (35kg)

    Burpee Pull Ups

    Run 100m

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | November 17, 2014


    CFR – CrossFit

    Power Snatch (2 Every 30 seconds for 7 minutes.)

    Metcon (Time)

    For time:

    3 Rounds of:

    Run 200m

    15 Pull Ups

    Run 200m

    15 Toes to Bar

    Rest 2 Minutes

    100 Wall Balls 10kg (6kg)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | November 16, 2014

    CFR – CrossFit

    Back Squat (Death by Squat 100kg (70kg) or BW)

    “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.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | November 14, 2014

    CFR – CrossFit

    Weighted Walking Lunge (4×10)

    Metcon (AMRAP – Reps)

    “Partner Wod”

    3 Rounds for Max Reps of

    Min 1 – Row for Calories

    Min 2 – 10 mtr sideways shuttle

    Min 3 – Squat Clean 40kg (25kg)

    Min 4 – Lateral Burpees

    Min 5 – KB Snatch 24kg (16kg)

    Rest 1 minute between rounds.

    Only 1 person working at a time.

    Topics: CrossFit MP WOD | No Comments »

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