2016 ANZAC Day Throw-Down

In memory of all those who have made the ultimate sacrifice in the service of our nation.

On Monday 25th April, we remembered the ANZAC’s CFU styles the best way we no how! With a big session. We had a great turn out and under the watchful eyes of Coach Clarebelle and Dalton they put the team through Two workouts in Two hours. Everything was adjusted for each person’s individual training level.

The first workout was a very special workout as we remember a New Zealand solider

Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack on 4 Aug 2010. Lt O’Donnell was killed.

Two other New Zealand defence personnel were seriously injured; Lance Corporal Matthew Ball, 24, who is a friend of CrossFit New Zealand member Nick’s from primary and secondary school, and Private Allistar Baker, 23. Lt O’Donnell is New Zealand’s first combat death in Afganistan, and New Zealand’s first combat death in over a decade. Lt O’Donnell is survived by his father Mark, a former police officer, his mother Mary-Anne, a nurse, his brother Andrew, and his sister Anna.

Nick asked CFNZ if he could create a workout to honour Tim in the traditional CrossFit fashion. He wrote a few words for them as well.

Tim O’Donnell, Matthew Ball and Allistar Baker are New Zealand’s heroes. It’s intrinsic to the nature of heroism, however, that a hero is the last person who is going to call himself a hero, because the chief characteristic of true heroism is selflessness. That is what distinguishes true heroism, like those fighting for our country and community, from false heroism such as sports idols and movie stars. Tim, Matt and Allistar gave selflessly of themselves to fight for our country and felt as if they were only doing their jobs, even though their jobs require them to do extraordinary things. The New Zealand Defence Force in Afghanistan are not men and women who, once in a lifetime, rise to the occasion and go into the fray at great personal peril. They are people who train to do this, and more, on a daily basis. New Zealand is proud of their contribution to Afghanistan.

This post is dedicated to all those who are in professions that involve keeping our community, and country, safe. Thank you for your sacrifices. – Nick Linton

Our work-outs were;

[Hero WOD]
For time complete;
400m Farmers Walk
28 x Box Jumps @ 24/30”
28m Bear Crawl
28 x Double Unders
28 x Ground to Overhead 30/40kg
28m Bear Crawl
28 x Double Unders
28 x Chest to bar Pull Ups
28m Bear Crawl
28 x Double Unders
28 x Burpees
28m Bear Crawl
28 x Double Unders
28 x Alternating Pistols
28m Bear Crawl
28 x Double Unders
400m Farmers Walk with KBs

[50min time cap]
RX+ is available
10min break – Then;

Working in Even teams, divided by the number booked, complete 3rounds for time;

20 x Team push up
[Team forms 1 line, with feet on behind team mates shoulders. Team must perform in cadence to the group leader’s count. Usual standard of movement rules applies]
20 x Log/Powerbag sit ups – In cadence
20 x Log/Powerbag Thruster – In cadence
400m Log/Powerbag run

As soon as your team finishes 3rounds, break up into pairs and complete;
200m frog jump – burpee broad jump
[alternating with partner]

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