Anyone need a badass role model?

Scott Smith.

Machines need machines to push them... Tim Caso found his push at CFW!

Tim came to CrossFit Wilmington an endurance machine…
we added weight, intensity, and technique to his workouts and this guy is killing it.

Misty tossing the sandbag during yesterday's Loop workout.

So our ladies can smoke you?  You may need a new program!


CrossFit WOD
For time…
30 Air Squats
30 PushUps
30 Pull Ups
30 GhD Sit Ups
Run 400m
30 Lunges
30 Push Press (95lbs/65lbs)
30 Hang High Pull (95lbs/65lbs)
30 Sledge Hammer Strikes (10lbs/8lbs)
Row 300m
30 Lunges
30 Elevated Push Ups (feet on 24″ box)
30 Pull Ups – Hanging from Rope
30 Slam Balls
Run 400m

6 thoughts on “Is there anything “Chipper” about a Chipper WOD?

  1. No GOOD says:

    Its good to hear everyone notice the BAD ASS that is SCOTT SMITH!!!! I have said it for over 2 years now, he is a huge role model for me. I am sad that I missed the day after WOD. I know it was awesome!!! Have a great weekend CFW!!!! ANd I look forward to hearing/seeing all about the pilot course for ALASTAR .

  2. Clair says:

    Is there anyone that wasnt able to do the beach workout yesterday and would like to attempt it tomor… Im thinking about giving it a try! Leave a comment and we can iron out details.

  3. T.O. says:

    Crossfit Total MetCon

    50 Back Squat 135
    50 Dead Lift 175
    50 Shoulder Press 75
    Row 5o Calories

    I just doing crossfit and this took me 16:19? Is this decent

  4. Brock Wilson says:

    Now T H A T is a MotherFu*&in C H I P P E R! Looks Awesome. I can confirm that Tim Caso is a monster. I dont throw this term out lightly, but TC is “Spealler-esque”.

  5. Scott S says:

    Thanks for the shout out guys, but every time I hear something like this I shake my head in disbelief. Ever since I joined the gym I have been in awe of what everyone does here. There are so many role models at CFW everywhere you turn. The first people I met like Tony, Josh, Shawn, Sensei , Chris,Don, Dan, JJ, Darren, Ronnie, Zach, Daniel, Jeremy – I could not believe how strong you were. I couldn’t believe how fast some of you were – Clair, Zach (again), Andy, Ryan.. And the women were all stronger than me! – Julie, Dawn, Taylor, Tracy. Just when I am getting stonger and able to compete on the low end, a whole new bunch of super strong guys and girls arrive – Nick, Greg, Abs, Caleb, Mike C, Kelly, Felice, Liz, Amy, Ben, Tim, Hunter , Mark and many more. And everyone of you accept not only me but so many others that show up every day just trying to get through the WOD (scaled!). All of us like Pat (my love), Duane, Karen, Mark, Debb, Jonathan, Aaron and about 100 others get so much more out of the experience than you know. Thanks for appreciating all we do, even if it takes about 10 minutes longer than it takes you.
    Apologies to anyone I left off the list – there are many I failed to mention. But it isn’t about any one person – it is about the community. We all support one another and all we ask is that you give it all you have. I give everything I have each WOD because I feel like I would be letting you- and myself, down if I didn’t. I have done a lot of crazy extreme sports in my time, but this is about as much fun as you can have because we do it together. So, if all it takes to be a role model is to show up and “represent”, then we are all role models. Love to all. Let’s do a WOD together soon.

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