• 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!

    button-5

    Topics: CrossFit MP News | 2 Comments »

    WOD: Monday

    By CrossFit MP | October 26, 2014

    CFR – CrossFit

    Back Squat (3×15 (40-50%))

    Metcon (Time)

    For time:

    Run 800m

    50 Deficit Push Ups

    50 Box Jumps 24″ (20″)

    Run 400m

    25 Deficit Push Ups

    25 Box Jumps

    Run 200m

    Bonus Work (Post class) *Optional

    4 Rounds not for time:

    One arm row max reps (AHAP)

    Hammer Curls max reps

    Rest 60 seconds

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | October 24, 2014

    CFR – CrossFit

    Metcon (Distance)

    AMRAP in 5 mins

    Partner 100m sprints

    Partner Deadlift (10 mins to find a 1RM)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 15 mins

    With a partner alternate rounds of:

    15 KB Swings 24kg (16kg)

    10 Box Jumps 24″ (20″)

    Run 100m

    Carry all equipment to the 400m turnaround and complete the AMRAP in the remaining time

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | October 23, 2014


    CFR – CrossFit

    Snatch Pull (5×3)

    Overhead Squat (3RM- Max of 5 sets to find it)

    Metcon (Time)

    20-15-10-5 Reps for time of:

    10m Shuttle Run

    3x Double Unders/ Tuck Jumps

    Front Squat 50kg (35kg)

    Rest 30sec between rounds. Include the rest in your time except after the round of 5.

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | October 22, 2014


    CFR – CrossFit

    3 High Hang Squat Clean + 1 Split Jerk (EMOM for 12 minutes)

    Metcon (AMRAP – Reps)

    EMOM for 16 minutes complete:

    First Minute- 12 Wall Balls 10kg (6kg)

    Second Minute- 8 Burpees

    Third Minute- 15 Box Jumps 24″ (20″)

    Fourth Minute- Max Russian KB Swings 32kg (24kg)

    Your score is the total amount of KB Swings achieved. To achieve Rx’d you must keep up with the numbers and also do the required weight.

    Repeat the cycle 4 times.

    1000m Row (Time)

    Max Effort 1000m Row

    Topics: CrossFit MP WOD | No Comments »

    WOD: Wednesday

    By CrossFit MP | October 21, 2014

    CFR – CrossFit

    Bench Press (5×5(75%))

    Bent Over Row (5×8- Conduct as a superset with Bench)

    Metcon (4 Rounds for reps)

    4x 3 Minute Rounds for max reps of:

    10 Steps OH Walking Lunge 20kg (15kg)

    10 Ring Dips

    5 Bar Muscle Ups/ 10 Ring Rows w/ 1 sec pause at top.

    Rest 1 Minute between rounds.

    Bonus Work (Post class) *Optional

    3 Rounds (not for time)

    10 Good Mornings

    10 Full GHR

    10 Banded Reverse Hypers

    Topics: CrossFit MP WOD | No Comments »

    WOD: Tuesday

    By CrossFit MP | October 20, 2014


    CFR – CrossFit

    Snatch (2RM)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP in 12 Minutes of:

    Run 100m

    10 Shoulder to Overhead 70kg (50kg)

    10 C2B Pull Ups

    Topics: CrossFit MP WOD | No Comments »

    WOD: Monday

    By CrossFit MP | October 19, 2014

    CFR – CrossFit

    Back Squat (7×2 (90%))

    Metcon (Time)

    For time:

    25 Burpees

    21-15-9 Reps of:

    Power Clean 50%

    Deficit Push Ups

    Close Grip Strict Chin Ups

    25 Burpees

    Bonus Work (Post class) *Optional

    4 rounds (not for time)

    10 Hammer Curls

    10 KB Skull Crushers (1 in each hand)

    Max One arm DB Row (Heavy)

    Topics: CrossFit MP WOD | No Comments »

    WOD: Saturday

    By CrossFit MP | October 17, 2014

    CFR – CrossFit

    Metcon (Time)

    BEACH WOD: We are at McCrae lighthouse for this morning’s 9:30am class!

    Topics: CrossFit MP WOD | No Comments »

    WOD: Friday

    By CrossFit MP | October 16, 2014

    CFR – CrossFit

    Bulgarian Split Squat (4×8 )

    Diane (Time)

    21-15-9 Reps for time of:

    Deadlift 100kg (70kg)

    HSPU

    Topics: CrossFit MP WOD | No Comments »

    WOD: Thursday

    By CrossFit MP | October 15, 2014

    CFR – CrossFit

    Snatch (Find 1RM)

    Metcon (Time)

    “Partner WOD”

    For time:

    Row 1500m

    10 Rope Climbs

    20 Strict HSPU

    30 Ring Dips

    40 Deficit Push Ups

    50 Strict Pull Ups

    Run 800m

    Partition exercises and reps as you like.

    Topics: CrossFit MP WOD | No Comments »

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