Thursday, November 3 2016

Posted by Mandee on November 2, 2016   |   20 Comments





A. OHS and Squat Snatch Build Up:   Alternating sets, E2MOM:

2 OHS  —  2 squat snatch  —  1 OHS  —  1 squat snatch  —  1 OHS  —  1 squat snatch  —  1 OHS  —  1 squat snatch

B. For time:

200m run

16 OHS  105/70   RX+ 125/85   (MRX  75/55)

16 toes to bar

400m run

12 OHS

12 toes to bar

800m run


8 toes to bar



YOGA is canceled today.



Check out Mason Dixon’s menu for next week. nov-7

To place an order, click here!

20 responses to “Thursday, November 3 2016”

  1. Matt says:

    That dude is bad to the bone!

  2. Sarge says:

    Pound for pound the strongest guy I know for back squat and deadlift- great guy too!

  3. Eric says:

    Bill has found the fountain of youth and I look forward to hitting the Throwdown this weekend in Franklin Tn.

  4. Josh Kennedy says:

    I had the privilege of doing a heat of 12 Day of Christmas last year with Bill, dude just killed it. Heck of a fine fellow and great Crossfitter to boot

  5. Mandee says:

    Bill G is one bad dude! Super strong and highly skilled! Keep it up Bill! 🙂

  6. BP says:

    There is my man Bill! Setting the bar high

  7. Dani says:

    Outfit and T2B on point!

  8. Duke says:

    Bill Gifford is nice a person as they come. I also know he is one of the strongest masters athletes in the world. Keep it up stud.
    And good luck this Saturday in Nashville.

  9. Josh Kennedy says:

    Coach DB in the house the morning! I usually take a rest on Thurs but could not pass up OHS and DB’s coaching!
    OHS: 185-195-205-215(PR)
    Sq-Sn: 135-145-155-155
    Metcon: 13:21 Rx+
    Aaron Penton just killed that WOD at 0600 class, dude was amazing. I went unbroken but he was operating on a different set of gears, hella fast.

    Safe travels home Dennis, great to see you! ?️‍♀️

  10. CJ VK says:

    A. OHS: 135(2)-165(1)-185(1)-185(1)
    Sqt Snatch: 145(2)-165(1)-175(X)-175(x)

    B. 10:33 Rx

  11. Nathaniel says:

    A1. OHS – 215

    A2. Squat Snatch – 170

    B. 8:44 rx +

  12. George C says:

    Great seeing Coach DB this morning!

    A1.OHS) 185
    A2.SqS) 165

    B) 13:07 Rx

  13. Bailey bentley says:

    A1: OHS – 145 (PR)
    A2: Squat Snarch- 220 (PR)
    B: 14:23 rx +

  14. Bradley says:

    A1. OHS – 260 PR

    A2. Squat Snatch – 200

    B. 8:49 Rx+

  15. Jeremy M. says:

    6:15pm Class:
    A1: OHS – 165(2)-185(1)-195(1)
    A2: SqtSnatch – 115(2)-145(1)-165(1)
    – did not use lifters
    B: 9:06, RX
    – Great class Nate!! Bill’s one CF stud!! Strong and fast!! He’s fun to workout with and a pleasure to know!

  16. Mac says:

    Ohs 320 pr
    Ss 215

    10:46 rx+

  17. Dustin says:

    275 Ohs
    245 ss
    9:20 rx+