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Athlete Date Sort Location Workout Name Description Results
Colton Nowells 08/28/2015 Gulf Coast Throw Down Go Heavy or Go Home 6 Min to establish

1 RM snatch complex
(1 snatch (any) from the ground
1 snatch (any) from the hang)

-2 Min Rest-

6 min to establish

1 RM ground to over head
-2 min rest-

2 min ME C2B Pull ups		 364 lbs
Performed as RX
Colton Nowells 08/28/2015 Gulf Coast Throw Down Fast & Heavy 5 Rounds

3 Cleans (205/125)
6 Burpees over the bar
9 Pistols (or 3-for-1 Air Squats)
*Sprint to finish		 12m 0s
Performed as RX
Colton Nowells 08/28/2015 Gulf Coast Throw Down Afterburner 3 Rounds
60 Cal Bike
30 KB Thursters (55/35)		 32m 2s
Performed as RX
Colton Nowells 08/28/2015 Gulf Coast Throw Down Get a Grip For Time:

20 TTB
40 WBS (20/14)
80 double Unders
20 TTB
40 WBS (20/14)
80 DU
20 TTB		 15m 0s
Performed as RX
Colton Nowells 08/28/2015 Gulf Coast Throw Down Go Heavy or Go Home 6 Min to establish

1 RM snatch complex
(1 snatch (any) from the ground
1 snatch (any) from the hang)

-2 Min Rest-

6 min to establish

1 RM ground to over head
-2 min rest-

2 min ME C2B Pull ups		 430 lbs
Performed as RX
Colton Nowells 08/28/2015 Gulf Coast Throw Down Fast & Heavy 12 Min AMRAP

3 Cleans (205/125)
6 Burpees over the bar
9 Pistols (or 3-for-1 Air Squats)
 167 reps
Performed as RX
Colton Nowells 08/28/2015 Gulf Coast Throw Down Afterburner 6 Rounds

60 Cal Bike
30 Thrusters (55/35)		 31m 47s
Performed as RX
Colton Nowells 08/28/2015 Gulf Coast Throw Down Get a Grip For time:

40 TTB
80 WBS (20/14)
160 double Unders
40 TTB
80 WBS (20/14)
160 DU
40 TTB
 15m 35s
Performed as RX