Gianna Mullane

Coach G has been a coach at CrossFit Together since its inception and is originally from Medford. Coach G graduated from Arlington Catholic and went on to Curry College where she played on the soccer team. Coach G is currently working towards a degree in Exercise Science at Quincy College. Coach G has been a member of the CrossFit community for over two years, completing her Level 1 Certification and Coach’s Prep Course. Coach G competed in the 2013 CrossFit open, multiple road and obstacle course races.  Coach G finished the Spartan Beast last September in Killington, VT. Coach G is currently training for this summer’s races, finishing school, and plans to attend the gymnastics seminar this spring. Coach G resides in Dorchester with her fiancé and her killer attack dog, Samson.

Training

  • 8/22/2014

    Friday, 22 August 2014

    Strength

    Thruster

    
2-2-2-2-2

    WOD

    3 Rounds


    12 Front Rack Lunges (115,80)


    6 Wallclimbs


    12 Chest to Bar Pull-ups

  • 8/21/2014

    Thursday, 21 August 2014

    WOD: “The Seven”


    7 rounds for time


    7 Handstand push-ups


    7 Thrusters (135,95)


    7 Knees to elbows


    7 Deadlifts (245,165)


    Burpees

    kettlebell swings (2,1.5)


    7 pull-ups

     

  • 8/20/2014

    Tuesday, 19 August 2014

    OLY Clean pulls

    3-3-3-3-3

    WOD: 12 Minute AMRAP

    
6 Power Cleans (155,105)


    12 Wallballs
20,14

    200m run

     

  • 8/18/2014

    Monday, 18 August 2014

    WOD:

    100 Double Unders

    5 Rounds:


    12 Deadlifts

    
9 Hand Power Cleans

    
6 Push Jerks


    Then 100 Double Unders

    

Men's Weight: 95#

    
Women's Weight: 65#

     

  • 8/17/2014

    Sunday, 17 August 2014

    Strength: Front Squat

                5-5-5-5-5

    WOD: 4 Rounds:

    
250 Meter Row


    30 Double Unders


    200 Meter Run


  • 8/16/2014

    Saturday, 16 August 2014

    World Wide WOD

    In house THROWDOWN!

     

     

  • 8/15/2014

    Friday, 15 August 2014

    WOD: Partner AMRAP 25

                50 Wall balls 20,14 10ft

                40 KB swing 70,53

                30 Toes To Bar

                200m Run (each partner must run 1 at a time)

  • 8/14/2014

    Thursday, 14 August 2014

    OLY: Power Snatch

    WOD: AMRAP 12

                3 Hang squat snatches 135,95

                6 Ring dips

                9 Toes to Bar

  • 8/13/2014

    Wednesday, 13 August 2014

    Strength: Push Jerk

                5-5-5-5-5

    WOD: 5 RFT

                15 alternating overhead lunges 135,95

                21 burpees

  • 8/12/2014

    Monday, 11 August 2014

    WOD: 21-15-9

                Thrusters 95,65

                KB Swings 53,35

                Box Jumps 24,20

                Wall Balls 20,14 10 ft

  • 8/11/2014

    Sunday, 10 August 2014

    Strength: Deadlift 3-3-3-3-3

    WOD: AMRAP 7:


    7 Handstand Push Ups

               7 Ring Dips


    7 Push Ups

  • 8/10/2014

    Sunday, 10 August 2014

    AMRAP 4

    Rest  2mins

     

    70 Dubs

    60 Squats

    40 Box Jumps 24,20

    30 Burpees

    20 lunges

    10 dips

     

  • 8/9/2014

    Friday, 08 August 2014

    Skill Muscle ups (Rings or Bar)

    AMRAP 20

    Ascending ladder by 1

    Power Clean 185,135

    Muscle up

    3 pulls 3 dips = 1 muscle up

     

  • 8/8/2014

    Thursday, 07 August 2014

    Strength: Push Press

    3-3-3-3-3

    WOD: “Helen”

     

  • 8/7/2014

    Wednesday, 06 August 2014

    WOD: 2’s

    2000m Row

    200 dubs

    2 mile run

    DON’T FORGET COACH SUZIE’S OLY CLASS AT 6:30pm

  • 8/6/2014

    Wednesday, 06 August 2014

    Strength: Low Bar Back Squat

    3-3-3-3-3

    10 alternating kettle bell lunges in between sets.

    WOD: Death By Pull ups

    Top of every minute perform 1 pull-up. Add 1 pullup every minute until you cannot complete the amount given.

  • 8/4/2014

    Sunday, 03 August 2014

    Snatch Practice

    WOD: Double GRACE

     

                60 Clean and Jerks 135,95

  • 8/3/2014

    Saturday, 02 August 2014

    Strength: Deadlifts

                3-3-3-3-3

    WOD: 3 RFT

                500m Row

                12 Push ups

                21 Box Jumps 24,20

  • 8/2/2014

    Saturday, 02 August 2014

    8/2/2014

    Pat's WOD

    20 AMRAP

    6 Power Cleans (185/135)

    12 Burpees

    14 T2B 

    50 ft. handstand walk (3 wall climbs)

    *Scale as needed

  • 8/1/2014

    Friday, 01 August 2014

    WOD: 5 RFT

                10 Deadlits 225,155

                20 Wall Balls 20,14 10ft

  • 7/31/2014

    Wednesday, 30 July 2014

                Strength- Floor Press

                3-3-3-3-3

    WOD: 3 rounds of:

    75 Double Unders

    50 Air Squats

    25 Calorie Row

  • 7/30/2014

    Wednesday, 30 July 2014

                WOD:5-4-3-2-1-2-3-4-5

                Deadlift 115,75

                Hang Clean

                Front Squat

                Push jerk

    **10 box jumps after every round**

  • 7/29/2014

    Tuesday, 29 July 2014

    Skill

    Clean

    WOD

    AMRAP 5

    5 Cleans (135/95)

    10 Pushups

    Rest 2 minutes

    AMRAP 4

    3 Cleans (155/105)

    10 Pushups

    Rest 2 minutes

    AMRAP 3

    1 Clean (185/125)

    10 Pushups

     

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