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

  • 10/23/2014

    Thursday, 23 October 2014

    Strength:

    Low bar back squat
    5-5-5-5-5

    WOD:
    AMRAP 10:
    20 Medicine Ball Cleans (20/14)
    10 Push Press (135/95)

  • 10/22/2014

    Tuesday, 21 October 2014

    WOD

    5 rounds

    15 box jumps 24,20

    15 burpees

    400m run

  • 10/19/2014

    Sunday, 19 October 2014

    SDHP

    3-3-3-3-3

    WOD

    20 thrusters (135/95)

    30 box jumps

    40 kb swings 53/35

    50 wallballs

  • 10/18/2014

    Saturday, 18 October 2014

    Partner WOD 

    10 minute AMRAP

    10 wall balls (20/14)

    5 burpee box jumps

    rest 5 minutes then 

    6 200m medball runs (20/14)

    8 rounds 

    20 double unders 

    5 burpee box jumps

    6 200m medball runs 

    *partners alternate runs and full rounds

    each partner does three runs and 4 full rounds 

  • 10/17/2014

    Thursday, 16 October 2014

    "Mary"

    AMRAP 20

    5 HSPU

    10 Pistols

    15 Pullups

  • 10/16/2014

    Thursday, 16 October 2014

    Strength

    
Press 
3-3-3-3

    Push-press 
1-1-1-1

     

    WOD

    
Row 750m


    20 Burpees


    Row 500m


    25 Burpees


    Row 250m


     

    30 Burpees

  • 10/15/2014

    Tuesday, 14 October 2014

    WOD

    
5 Rounds


    400m Run


    3 Muscle-ups


    6 Squat Cleans (165,110)


    9 Box Jumps

  • 10/14/2014

    Monday, 13 October 2014

    Strength

    
Hang Power clean

    
3-3-3-3-3

    WOD

    
EMOM 12


    5 Hang Power clean (115,75)


    6 Burpee Lateral jumps


    7 Wallballs

  • 10/13/2014

    Monday, 13 October 2014

    Strength

    Front Squat


    2-2-2-2-2

    WOD

    
Ascending 10 minute AMRAP


    1 Thruster (95,65)


    1 Kettlebell Swing (70,53)


    2 Thrusters


    2 Kettlebell Swings

  • 10/12/2014

    Saturday, 11 October 2014

    WOD:

    5 Rounds


    10 Burpee Box Jumps


    20 Kettlebell Swings (53.35)


    500m Row


    Rest 2 minutes

  • 8/11/2014

    Friday, 10 October 2014

    Strength 

    Deadlift


    3-3-3-3-3

    WOD

    
3 Rounds


    1 minute of Max Double Unders


    30 seconds rest


    1 minute of Max Toes to Bar


    30 seconds rest

    
1 minute of Max Calories on the Rower

     

  • 10/10/2014

    Thursday, 09 October 2014

    WOD

    "Karen"

    150 Wallballs (20/14)

  • 10/9/2014

    Thursday, 09 October 2014

    WOD

    Snatch Complex

    
Every Minute on the Minute for 15 Minutes

    
Hang Squat Snatch + Squat Snatch

  • 10/8/2014

    Tuesday, 07 October 2014

    Strength

    Back squat

    2-2-2-2-2-2

    WOD:

    Tabata

    :20 on and :10 off

    Pull Ups


    Burpees


    Box Jumps

     

  • 10/7/2014

    Tuesday, 07 October 2014

    WOD:

    400M Walking lunge

  • 10/6/2014

    Sunday, 05 October 2014

    Strength

    Push Press

    5-5-5-5-5

    WOD

    75 Handstand Push Ups For Time

    *20 Double Unders on the Minute

     

  • 10/5/2014

    Saturday, 04 October 2014

                WOD:

    25 Clean and Jerks (135/95)


    50 Pull Ups


    75 Wall Balls (20/14)

    
100 Box Jumps (24/20)


    75 Wall Balls


    50 Pull Ups


    25 Clean and Jerks

  • 10/4/2014

    Saturday, 04 October 2014

    Clean and Jerk

    2-2-2-1-1-1

     

  • 10/3/2014

    Friday, 03 October 2014

    WOD

    "Helen"

    3 Rounds for Time

    400m run

    21 KB Swings (53/35)

    12 Pullups

  • 10/2/2014

    Wednesday, 01 October 2014

    WOD: 

    AMRAP 30

    10 Chest-to-Bar Pull-Ups

    400 Meter Run

  • 10/1/2014

    Wednesday, 01 October 2014

    Strength

    Front rack lunge

    3-3-3-3-3

     

    WOD:

    "21-15-9"


    Overhead Squat (115/80)

    Toes to Bar

  • 9/30/2014

    Tuesday, 30 September 2014

    WOD 1

    
6 Minute AMRAP 


    10 Kettlebell Lunges (2,1.5)


    10 Ring Dips

     

    Rest 5 Minutes

     

    WOD 2


    6 Minute AMRAP


    10 Kettlebell swings (2,1.5)

    
10 Push-ups

  • 9/29/2014

    Monday, 29 September 2014

    WOD

    “Chippedy Do Dah”


    40 Power Cleans (115,75)


    30 Burpee Lateral Jumps


    20 Thrusters


    10 Power Snatches

  • 9/28/204

    Sunday, 28 September 2014

    Strength

    
Push-press

    
3-3-3-3-3

    WOD

    3 Rounds
10 Clean and Jerks (135,95)
500m Row

    Level 2 (75,50)
Level 1 (55,35)

    Ca$hout
50 Hollow Rocks
40 Sit-ups
30 Supremans
20 Plank-ups
10 Strict T2B

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