Gulf Coast Games

This event is a 21 - 15 - 9 for time with a 7 minute cap.

21 Overhead Squats
21 Bar facing burpees
21 Pistols (do not need to alternate)
15 Overhead Squats
15 Bar facing burpees
15 Pistols (do not need to alternate)
9 Overhead Squats
9 Bar facing burpees
9 Pistols (do not need to alternate)

Scaled athletes will do jumping squats instead of pistols.

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts

300 Club will be 2 rounds for time with a 12 minute cap.

25 Thrusters
50 Alternating lunges (front or back rack)
75 Wall balls

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts

Row will be part A to workout 8 and will be scored separately.

For Time:
RX & Masters
1,000 meter row-Male 
900 meter row-Female 

Scaled
900 meter row-Male
800 meter row-Female

On the same running clock, athlete's will go straight into part B

7's will be 3 rounds for time with a cap of 11 minutes (including the row)

7 Burpee box jump overs
7 Kettlebell box step ups
7 Box jump overs
20 Foot handstand walk (scaled crab walk)

Your time for the 7’s will be your total time to include the row

*Set rower to count down for your meters. When you are finished with the 7's go into the history and show the time on the row. Keep rower in frame during entire workout.*

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts

This is a timed event with a 10 minute cap

72 Snatches

343 Double unders

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts

Complex will be a 4 minute AMRAP of:

3 Deadlifts
2 Cleans
1 Shoulder to overhead
- Increase weight -
3 Deadlifts
2 Cleans
1 Shoulder to overhead
- Increase weight -

Athletes will continue this pattern for 4 minutes. The movements do not need to be unbroken.

Athlete's will be limited to only using two bars.

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts

This event is 4 rounds for time, with an 8 minute cap

10 Single DB devil press

10 Single DB thruster

10 Single DB alternating lunges (forward or backward)

10 Single DB shoulder to overhead

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts

Grip it will be a chipper style workout for time with a 9 minute cap.

20 Toes to bar (Scaled knee raises)
20 Sumo deadlift high pulls
20 Pull ups (Scaled 5 pull ups)
20 Toes to bar (Scaled knee raises)
20 Sumo deadlift high pulls
20 Chest to bar pull ups (Scaled 10 pull ups)
20 Toes to bar (Scaled knee raises)
20 Sumo deadlift high pulls
20 Bar muscle ups (Scaled 15 pull ups)

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts

Row will be part A to workout 8.

For Time:
RX & Masters
1,000 meter row-Males
900 meter row-Females 

Scaled
900 meter row-Males
800 meter row-Females

On the same running clock, athlete's will go straight into part B

*Set rower to count down for your meters. When you are finished with the 7's go into the history and show the time on the row. Keep rower in frame during entire workout.*

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts

Triplet will be as many reps as possible in 9 minutes.

3 Hang clenas 
3 Handstand pushups
3 Front Squats

9 Hang clenas 
9 Handstand pushups
9 Front Squats

15 Hang clenas 
15 Handstand pushups
15 Front Squats

21 Hang clenas 
21 Handstand pushups
21 Front Squats

Continued increasing by 6 reps for every triplet

Scaled athletes will be doing shoulder to overhead.

*RX & Masters please read scorecard for handstand push up standard*

For division loads, division movement standards and scoring information, please visit https://www.gulfcoastgames.com/workouts