The Gulf Coast Games
About This Competition
Join us for our 5th annual Gulf Coast Games, at CrossFit Clearwater!
We are giving out over $10,000 in cash prizes to RX and Intermediate indviduals and RX and Intermediate Team podium finshers. On top of that we are giving out nearly $2,000 in event wins throughout ALL divisions.
Division standards can be found by selecting the division tab and clicking dropdown for your divison.
All sales are final. Athletes will be allowed to switch divisions up to August 31st upon request.
Starting the first week of August, workouts will begin to be released.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Frank Sosa | 9 |
| 2 | Kody Cheesman | 18 |
| 3 | Simeon Everett | 20 |
| 4 | Akem Poelon | 21 |
| 5 | Dominic Monafo | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | Craig Harter | 7 |
| 2 | Tim Litteral | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | Dean Combos | 6 |
| 2 | Daniel Lemieux | 11 |
| 3 | CHARLIE MAURI | 14 |
| 4 | Andrew Prostor | 24 |
| 5 | Carlos Briceno | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | Lea Reyes | 10 |
| 1 | Gia Griffith | 10 |
| 3 | Alexandra Hammond | 14 |
| 4 | Monique MacGregor | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mandy Brendemuehl | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Kaylin Margeson | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Taylor Coyne | 6 |
| 2 | Peyton O'toole | 9 |
| 3 | HEATHER SONSTENG | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | 2 Girls, 1 Comp | 6 |
| 2 | Two Peas in a WOD | 12 |
| 3 | Bad & Booty | 15 |
| 4 | Sister Act | 16 |
| 5 | Can I Pet Your Dog? | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | CROSSFIT PLANT CITY | 8 |
| 2 | CrossFit 727 | 10 |
| 3 | Caged Animals | 15 |
| 4 | FitFollowers | 17 |
| 5 | APE SQUAD | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | A Court of WOD and Fury | 7 |
| 2 | Not Fast Just Furious | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | In WOD We Trust | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | 727 Girlies 💅 | 6 |
| 2 | Super Snatch Bros | 13 |
| 3 | Dem Chicks | 15 |
| 4 | Guavalicious | 16 |
| 5 | Swole Patrol | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | Big State Farm Guys | 7 |
| 2 | Nonpodiumcontenders | 9 |
| 3 | Colombian storm | 14 |
| 4 | Team PR Apparel | 16 |
| 4 | CFV | 16 |
Workouts
Team workout 1/ Hold on Tight
For time (CAP 9 min)
1 athlete works at a time, split as you like
RX
30 CTB Pull ups
40 foot handstand walk
40 foot goblet lunge (70lb/53lb)
30 CTB pullups
40 foot goblet lunge
40 foot HSW
15 Bar muscle ups
40 foot HSW
40 foot goblet lunge
15 bar muscle ups
40 foot goblet lunge
40 foot HSW to finish line
Intermediate
30 Pull ups
6 inch worms
40 foot goblet lunge (62 lb/44 lb)
30 pull ups
40 foot goblet lunge
6 inch worms
15 CTB pull ups
6 inch worms
40 foot goblet lunge
15 CTB pull ups
40 foot goblet lunge
6 inch worms, jog across finish
Scaled
30 Ring rows
40 foot bear crawl
40 foot goblet lunge (53 lb/35 lb)
30 Ring rows
40 foot goblet lunge
40 foot bear crawl
15 Pull ups
40 foot bear crawl
40 foot goblet lunge
15 Pull ups
40 foot goblet lunge
40 foot bear crawl to finish line
Workout 1, Hold on Tight TEAM STANDARDS
Start RX
Start under the edge of the yard, at the starting line.
At “Go” advance to the pull-up bar
Complete 30 CTB pull-ups
After complete, begin 40 ft handstand walk
After complete, begin 40 ft goblet lunge
Round 1 Complete
Then complete 30 CTB pull-ups
After complete, begin 40 ft goblet lunge
After complete, begin 40 ft handstand walk
Round 2 Complete
Then complete 15 bar muscle ups
After complete, begin 40 ft handstand walk
After complete, begin 40 ft goblet lunge
Round 3 Complete
Then complete 15 bar muscle ups
After complete begin 40 ft goblet lunge
After complete begin 40 ft handstand walk to the FINISH
STANDARDS Intermediate
Start under the edge of the yard, at the starting line.
At “Go” advance to the pull-up bar
Complete 30 pull ups
After complete, begin 6 Inch Worms
After complete, begin 40 ft goblet lunge
Round 1 Complete
Then complete 30 pull-ups
After complete, begin 40 ft goblet lunge
After complete, begin 6 Inch Worms
Round 2 Complete
Then complete 15 C2B pull-ups
After complete, begin 6 Inch Worms
After complete, begin 40 ft goblet lunge
Round 3 Complete
Then complete 15 C2B pull-ups
After complete, begin 40 ft goblet lunge
After complete, begin 6 Inch Worms, jog to the FINISH
STANDARDS Novice
Start under the edge of the yard, at the starting line.
At “Go” advance to the rings on the rig
Complete 30 ring rows
After complete, begin 40 ft bear crawl
After complete, begin 40 ft goblet lunge
Round 1 Complete
Then complete 30 ring rows
After complete, begin 40 ft goblet lunge
After complete, begin 40 ft bear crawl
Round 2 Complete
Then complete 15 pull-ups
After complete, begin 40 ft bear crawl
After complete, begin 40 ft goblet lunge
Round 3 Complete
Then complete 15 pull-ups
After complete, begin 40 ft goblet lunge
After complete, begin 40 ft bear crawl to FINISH
NOTES:
Tagging in an out at the starting line, once your partner starts to move you may move at the same time.
Chest must make contact during the chest to bar pull-up
Handstand walk must start with both hands behind the line and complete over the final line.
Trailing knee in the lunge must make contact with the ground, and must step over the final line and stand up locking hips before putting down the kettle bell
Individual Workout 1/ Hold on Tight
Scored: For time (CAP 8 min)
RX
15 CTB pull ups
40 foot handstand walk
40 foot goblet lunge (70lb/53lb)
15CTB pullups
40 foot goblet lunge
40 foot HSW
8 Bar muscle ups
40 foot HSW
40 foot goblet lunge
8 bar muscle ups
40 foot goblet lunge
40 foot HSW to finish line
Intermediate
15 Pull ups
6 inch worms
40 foot goblet lunge (62 lb/44 lb)
15 pull ups
40 foot goblet lunge
6 inch worms
8 CTB pull ups
6 inch worms
40 foot goblet lunge
8 CTB pull ups
40 foot goblet lunge
6 inch worms, jog across finish
Masters
15 CTB pull ups
6 inch worm
40 foot goblet lunge (70lb/53lb)
15 CTB pullups
40 foot goblet lunge
6 inch worm
8 Bar muscle ups
40 foot HSW
40 foot goblet lunge
8 bar muscle ups
40 foot goblet lunge
40 foot HSW to finish line
Scaled
15 Ring rows
40 foot bear crawl
40 foot goblet lunge (53 lb/35 lb)
15 Ring rows
40 foot goblet lunge
40 foot bear crawl
8 Pull ups
40 foot bear crawl
40 foot goblet lunge
8 Pull ups
40 foot goblet lunge
40 foot bear crawl to finish line
Workout 1, Hold on Tight STANDARDS
Standards RX
Start under the edge of the yard, at the starting line.
At “Go” advance to the pull-up bar
Complete 15 CTB pull-ups
After complete, begin 40 ft handstand walk
After complete, begin 40 ft goblet lunge
Round 1 Complete
Then complete 15 CTB pull-ups
After complete, begin 40 ft goblet lunge
After complete, begin 40 ft handstand walk
Round 2 Complete
Then complete 8 bar muscle ups
After complete, begin 40 ft handstand walk
After complete, begin 40 ft goblet lunge
Round 3 Complete
Then complete 8 bar muscle ups
After complete begin 40 ft goblet lunge
After complete begin 40 ft handstand walk to the FINISH
STANDARDS Intermediate
Start under the edge of the yard, at the starting line.
At “Go” advance to the pull-up bar
Complete 15 pull ups
After complete, begin 6 Inch Worms
After complete, begin 40 ft goblet lunge
Round 1 Complete
Then complete 15 pull-ups
After complete, begin 40 ft goblet lunge
After complete, begin 6 Inch Worms
Round 2 Complete
Then complete 8 C2B pull-ups
After complete, begin 6 Inch Worms
After complete, begin 40 ft goblet lunge
Round 3 Complete
Then complete 8 C2B pull-ups
After complete, begin 40 ft goblet lunge
After complete, begin 6 Inch Worms, jog to the FINISH
STANDARDS Masters
Start under the edge of the yard, at the starting line.
At “Go” advance to the pull-up bar
Then complete 15 CTB pull-ups
After complete begin 6 Inch Worms
After complete begin 40 ft goblet lunge
Round 1 Complete
Then complete 15 CTB pull-ups
After complete begin 40 ft goblet lunge
After complete begin 6 Inch Worms
Round 2 Complete
Then complete 8 bar muscle ups
After complete begin 40 ft handstand walk
After complete begin 40 ft goblet lunge
Round 3 Complete
Then complete 8 bar muscle ups
After complete begin 40 ft goblet lunge
After complete begin 40 ft handstand walk to the FINISH
Standards Novice
Start under the edge of the yard, at the starting line.
At “Go” advance to the rings on the rig
Complete 15 ring rows
After complete, begin 40 ft bear crawl
After complete, begin 40 ft goblet lunge
Round 1 Complete
Then complete 15 ring rows
After complete, begin 40 ft goblet lunge
After complete, begin 40 ft bear crawl
Round 2 Complete
Then complete 8 pull-ups
After complete, begin 40 ft bear crawl
After complete, begin 40 ft goblet lunge
Round 3 Complete
Then complete 8 pull-ups
After complete, begin 40 ft goblet lunge
After complete, begin 40 ft bear crawl to FINISH
NOTES:
Chest must make contact during the chest to bar pull-up
Handstand walk must start with both hands behind the line and complete over the final line.
Trailing knee in the lunge must make contact with the ground, and must step over the final line and stand up locking hips before putting down the kettle bell
Individual Workout 2 and 3/Wild Ride Part A and B
Scored: Part A- Number of CALS
Scored: Part B- Number of Burpees
Part A
35 Cal/28 Cal Echo Bike (or Max in 2 min)
Rest 1 min
Part B (Starts at 3 min mark)
Every 3 minutes for 4 rounds
15 Cal/12 Cal Bike Erg
8 Thrusters
Max bar facing burpees
Rest 1 min
Go 3- 6 min (rest 1 min)
Go 7-10 min (rest 1 min)
Go 11-14 min (rest 1 min)
Go 15 - 18 min
RX: 115/95 lb
Masters: 105/85 lb
Intermediate: 95/75 lb
Scaled: 75/55 lb
Workout 2&3, Wild Ride STANDARDS
Start Indvidual RX/Masters/Inter/Scaled
Part A (Workout 2)
· Start behind the Echo Bike
· At “Go” Advance on to the Echo Bike and complete maximum calories in 2 minutes or complete 35/28 calorie for time
· REST for 1 minute or until 3 min mark
Part B (Workout 3)
· Starting at the 3 minute mark behind the bike erg
· Complete 15/12 calorie bike erg
· After, complete 8 thrusters
· Then max bar facing burpees (This is your score)
· REST for 1 minute between rounds
· Repeat this sequence for 3 more rounds, for a total of 4 rounds
NOTES:
· Part A echo bike score will either be a time if total calories are achieved or total calories in 2 minutes.
· Thruster should break parallel at the bottom of the squat, and in one motion, lock out over head. This completes 1 repetition. Push jerk will result in a no rep.
· Bike erg will be reset every round
· Burpees Rx/Masters/Intermediate will be a two foot take off over the bar. Chest must make contact with the ground and you may step up or pop up from the ground. Standing all the way up is not required.
Burpees Scaled you may step over the bar, no jump is required. Chest must make contact with the ground and you may step up or pop up from the ground. Standing all the way up is not required.
· This is a two part workout and will reflect as two separate scores.
Individual Workout 2 and 3/Wild Ride Part A and B
Scored: Part A- Number of CALS
Scored: Part B- Number of Burpees
Part A
35 Cal/28 Cal Echo Bike (or Max in 2 min)
Rest 1 min
Part B (Starts at 3 min mark)
Every 3 minutes for 4 rounds
15 Cal/12 Cal Bike Erg
8 Thrusters
Max bar facing burpees
Rest 1 min
Go 3- 6 min (rest 1 min)
Go 7-10 min (rest 1 min)
Go 11-14 min (rest 1 min)
Go 15 - 18 min
RX: 115/95 lb
Masters: 105/85 lb
Intermediate: 95/75 lb
Scaled: 75/55 lb
Workout 2&3, Wild Ride STANDARDS
Start Indvidual RX/Masters/Inter/Scaled
Part A (Workout 2)
· Start behind the Echo Bike
· At “Go” Advance on to the Echo Bike and complete maximum calories in 2 minutes or complete 35/28 calorie for time
· REST for 1 minute or until 3 min mark
Part B (Workout 3)
· Starting at the 3 minute mark behind the bike erg
· Complete 15/12 calorie bike erg
· After, complete 8 thrusters
· Then max bar facing burpees (This is your score)
· REST for 1 minute between rounds
· Repeat this sequence for 3 more rounds, for a total of 4 rounds
NOTES:
· Part A echo bike score will either be a time if total calories are achieved or total calories in 2 minutes.
· Thruster should break parallel at the bottom of the squat, and in one motion, lock out over head. This completes 1 repetition. Push jerk will result in a no rep.
· Bike erg will be reset every round
· Burpees Rx/Masters/Intermediate will be a two foot take off over the bar. Chest must make contact with the ground and you may step up or pop up from the ground. Standing all the way up is not required.
Burpees Scaled you may step over the bar, no jump is required. Chest must make contact with the ground and you may step up or pop up from the ground. Standing all the way up is not required.
· This is a two part workout and will reflect as two separate scores.
Individual Workout 4 AMRAP
Scored: Number of rounds and reps
10 min AMRAP
250 m Row
30 WB
20 T2B
10 DB Snatch
RX: 70/50 lb
Masters: 50/35 lb
Intermediate: 50/35 lb
Scaled: 35/25 lb, Knee raises
Workout 4, Burnout STANDARDS
Start Indvidual RX/Masters/Inter/Scaled
Start behind the starting line
At “Go” Advance to the rower to complete 250 Meter Row
After, complete 30 wall balls
After, complete 20 toes to bar
After, complete 10 dumbbell snatches
Repeat this sequence for as many rounds/reps as possible in 10 minutes
NOTES:
Rower will be reset every round.
Wall ball target height for males is 10 ft and women it is 9 ft.
Wall ball must make contact with target.
Wall ball squat must break parallel
T2B must have feet start behind the rig and completing with toes making contact with the rig bar, kipping is allowed.
Dumbbell snatch starts from the ground, moving in one motion over head, controlled at the top, locked out.
Both heads of the dumbbell must make contact with ground on each snatch
Non working arm of the snatch may not be in contact with your leg/quad area
Switching dumbbell on the down movement is authorized
Please do not throw dumbbell from the top to the ground, this will result in a no rep.
Workout 4 "Burnout"
1 athlete works at a time
Scored: Number of rounds and reps
10 min AMRAP
250 m Row
30 WB
20 T2B
10 DB Snatch
RX: 70/50 lb
Masters: 50/35 lb
Intermediate: 50/35 lb
Scaled: 35/25 lb, Knee raises
Team Workout 4, Burnout STANDARDS
Start Team RX/Inter/Scaled
Start behind the starting line
At “Go” Advances to the rower to complete 250 Meter Row
After, complete 30 wall balls
After, complete 20 toes to bar
After, complete 10 dumbbell snatches
Repeat this sequence for as many rounds/reps as possible in 10 minutes
1 athlete works at a time and may switch out as many times needed *see note**
NOTES:
Tagging in an out at the starting line, once your partner starts to move you may move at the same time.
Rower will be reset every round.
Wall ball target height for males is 10 ft and women it is 9 ft.
Wall ball must make contact with target.
Wall ball squat must break parallel
T2B must have feet start behind the rig and completing with toes making contact with the rig bar, kipping is allowed.
Dumbbell snatch starts from the ground, moving in one motion over head, controlled at the top, locked out.
Both heads of the dumbbell must make contact with ground on each snatch
Non working arm of the snatch may not be in contact with your leg/quad area
Switching dumbbell on the down movement is authorized
Workout 5 "Complex" Floater
Indy
Score: Max complex weight
Time Cap: 4 min
1 Power Clean
1 Hang Clean
2 Front squats
1 Shoulder to Overhead
Workout 5, Complex STANDARDS
Start Indvidual RX/Masters/Inter/Scaled
Start off the mat behind your barbell loaded
At “Go” Advance to loading your bar
Once at desired weight complete the following complex
Complete 1 Power Clean
Complete 1 Hang Clean
Complete 2 Front Squats
Compete 1 Shoulder to Overhead.
Repeat complex by adding more weight, your score will be max lifted weight in 4 Minutes.
NOTES:
Barbell starts Pre-loaded. You may have 1-2 people assist with loading, judge is not required to assist with loading.
All movements must be completed prior to moving to the next.
If your Hang Clean is a squat clean you must complete the Hang clean, then proceed to the 2 front squats. You cannot combine the movements.
Shoulder to over head can be completed by: Strict Press, Push Press, Push Jerk or Split Jerk
If time expires during the complex, you may finish and receive credit if completed. Barbell must be lifted prior to time expiring.
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Event Details
Closes: Nov 13, 2024
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