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.  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 Afganistan 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 Afganistan.

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


400m Farmers Walk 2 x 24′s/16′s Kettlebells
28 Box Jumps 24/20″
28m Bear Crawl
28 Double Unders
28 Ground to Overhead 40/30kg
28m Bear Crawl
28 Double Unders
28 Chest to bar Pull Ups
28m Bear Crawl
28 Double Unders
28 Burpees
28m Bear Crawl
28 Double Unders
28 Pistols
28m Bear Crawl
28 Double Unders
400m Farmers Walk with KBs

Compare to May 16 and Nov 11


Woodrow 275 chased by Paule 274.

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD Strength & Conditioning.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: Thursday Nov 12th at 6:30pm or Saturday November 14th at 9am.

Free class for all, does not count as one of your weekly visits.