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WOD - 260617 CrossFit Smash City


snatch complex

1 high pull + 1 squat snatch + 1 overhead squat


7 min AMRAP

  • 15 power snatch 35/25
  • 30 double unders

Access WOD ARCHIVE --- Old site available HERE


Up your fitness game with CrossFit Smash

Book your free induction

We believe exercise should be both challenging, and fun. At CrossFit Smash, we've built a community around these principles, and we're so proud of the family we've built. If you're looking to up your fitness game, or even if you're considering trying exercise for the first time, our free induction is the risk-free way to try CrossFit.
CrossFit Smash members enjoy access to both of our city and Phillip boxes, providing great value no matter where you live and work in Canberra.
Book in for your free induction now. If the below times aren't suitable, that's OK, just get in touch and we'll arrange a one-on-one session.


  • Tuesday 6.00 pm and Saturday 8.00 am
Email greg@crossfitsmash.com.au or phone 0413 805 867 to book in your free induction now. 


  • Wednesday 6.30 pm and Saturday 8.00 am
Email greg@crossfitsmash.com.au or phone 0413 805 867 to book in your free induction now. 
Questions? Contact Greg on 0413 805 867 or greg@crossfitsmash.com.au

03 05 17 - 16:53 by Coach ( )

About CrossFit Smash

At CrossFit Smash we have built our community on working hard, training safely and supporting each other. At both CrossFit Smash locations we focus on:

  • mastering the basics
  • good technique while performing movements at all times
  • working as hard as possible based on your own ability
  • supporting your fellow CrossFit Smashers
  • enjoying your workouts.

What is CrossFit?

CrossFit is a strength and conditioning program incorporating gymnastic, bodyweight, power lifting, Olympic lifting, and endurance components to provide a complete fitness experience. CrossFit is programmed to be broad, generalised and inclusive of all ages and skill levels and can be summed up by constantly varied, functional movements performed at high intensity. Not only that but all of our programs can be both scaled up and down depending on your skill or fitness level.


CrossFit Smash City Sessions


06:30-07:30 - WOD
12:30-13:30 - WOD
16:30-18:30 - OPEN GYM


06:00-07:00 - WOD
18:00-19:00 - WOD
18:00-19:00 - FREE TRIAL


06:00-07:00 - WOD
12:00-13:00 - WOD
18:00-19:00 - WOD


06:00-07:00 - WOD
18:00-19:00 - WOD


06:00-07:00 - WOD & MOBILITY
12:00-13:00 - WOD
16:30-18:30 - OPEN GYM


08:00-09:00 - FREE TRIAL
08:00-09:00 - OLYMPIC LIFTING
09:00-10:00 - WOD

At CrossFit Smash City we have a wide range of session times and choices available. All sessions start at the nominated time, best if you arrive a few minutes early so the class is ready to go on time.


Special Offer – Join with a friend get 50% off your first month


This is a 1 hour small group session where your coach will go over all the fundamental movements necessary to get going in our CrossFit classes. If you are new to CrossFit this is the place to start head to the "Get Started" section to sign up for a free trial. If you are already an experienced CrossFitter give us a call or drop in for a class.

CrossFit MembershipArmed Service, Police, Fire Brigade and Ambulance MembershipFamily membership
$55 per week $50 per week $50 per family member per week
One off casual visits10 Pack of passesSingle month



For all memberships you are entitled to attend as many CrossFit Smash WODs X-WODs and Open Gym sessions as you like, in either location, CFS Phillip or CFS Canberra City.

To make things easy, payment is via fortnightly direct debit.

Get Started

Try us out

Are you bored with your gym or circuit training program? Perhaps you’re evening thinking about starting exercise for the first time. CrossFit Smash is just what you’re looking for.

We run group classes with experienced coaches to guide and support you through high-intensity workouts designed to make you stronger, move better and reach your training goals. As a bonus, you’ll get to work out with a group of like-minded people in a fun environment.

Come try us out risk-free. We hold free inductions twice a week at both of our gyms, in Canberra city and Phillip. If these times aren't suitable for you, just get in touch and we'll arrange a one-on-one session.


Running each Tuesday at 1800 and Saturday at 0800.

Email greg@crossfitsmash.com.au or phone 0413 805 867 to book in your free induction now.


Running each Wednesday at 1800 & Saturday at 0800.

Email greg@crossfitsmash.com.au or phone 0413 805 867 to book in your free induction now.

Experienced CrossFitter?

If you've trained at another CrossFit box and know your way around a CrossFit class, you can just jump in and join us.

Contact us - greg@crossfitsmash.com.au or call 0413 805 867.

Head Coach

Bernie Dowling

0408 264 748

7 London Circuit,
Canberra, ACT, 2601

Head Coach

Greg Fraser

0413 805 867

18-20 Colbee Court,
Phillip, ACT, 2606




The Ultimate Canberra CrossFit Event

Teams of 2 (same sex or mixed)

Each athlete must register individually.

Entry Fee:

  • Comp only           $60 per person
  • Comp + T-Shirt   $90 per person 


Click here to check out the 2016 CrossFit Smash Clash Tee


CrossFit Smash, Ground Floor, 7 London Circuit (on Farrell Place), Canberra City ACT

On the day:

There is ample parking opposite Smash HQ on London Circuit. Cafes/Supermarkets/Stores all within walking (<10 min) distance.


07.30 Registration Opens
08.30 Schedule and Workout Briefing
09.00 Workouts Begin
17.00 Smash Clash Presentation
19.30 Smash Clash after party 'Smash Smash' location to be confirmed.