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

  • 9/22/2014

    Sunday, 21 September 2014

    Strength

    Thruster


    2-2-2-2-2

    WOD

    12 Minute AMRAP


    15 Shoulder to Overhead (95,65)


    20 Box Jumps

  • 9/21/2014

    Saturday, 20 September 2014

    WOD

    1000m Run

    30 Pull-ups


    20 Front Squats (135,95)


    10 Wallclimbs


    20 Front Squats


    30 Pull-ups


     

    1000m Run

  • 9/20/2014

    Saturday, 20 September 2014

    Push Jerk

    3-3-3-3-3

    AMRAP 12:

    
Max Set of Strict Handstand Push Ups


    200 Meter Run

  • 9/19/2014

    Friday, 19 September 2014

    "Diane"

    21-15-9

    Deadlifts (225/155)

    HSPU

  • 9/18/2014

    Wednesday, 17 September 2014

    WOD
    For 24 Minutes
    Every 4 Minutes Complete
    200m Run
    10 Toes to Bar
    10 Overhead Squats (115,75)

  • 9/17/2014

    Tuesday, 16 September 2014

    Strength

    Front Squat

    
3-3-3-3-3

    WOD

    20 Hang Power Cleans (135,95)


    200m Run


    18 Hang Power Cleans


    200m Run


    16 Hang Power Cleans

    
200m Run

    
14 Hang Power Cleans


    200m Run


    12 Hang Power Cleans


    200m Run

  • 9/16/2014

    Monday, 15 September 2014

    Deadlift

    10-10-10-10

     

    "Dark and Stormy"

    25 Deadlifts (225/155)

    50 Pull-Ups

     

    25 Deadlifts (225/155)

  • 9/15/2014

    Sunday, 14 September 2014

    Teams of 2:

    AMRAP 12

    Row 1000 Meters

    In time remaining

    30 Wallballs (30/20)

    30 Burpees

  • 9/14/2014

    Saturday, 13 September 2014

    Day 3 Push Press

    3-3-3-3-3

    5 Rounds:

    
5 Squat Clean Thrusters (165/115)

    10 Chest to Bar Pull Ups

  • 9/13/2014

    Saturday, 13 September 2014

    Skill: Muscle Ups

    "Stronger"

    AMRAP 12:


    50-40-30-20-10

    
Kettlebell Swings (53/35)


    Double Unders


    In Remaining Time Muscle Ups For Max Reps



    Workout Courtesy of NCLab

  • 9/12/2014

    Thursday, 11 September 2014

    “Chelsea” 
    5 Pull-ups
    10 Push-ups
    15 Squats
    Each minute on the minute for 30 minutes.

  • 9/11/2014

    Thursday, 11 September 2014

    9/11 Tribute WOD

    For Time:

    2001m Row or 2001m Run (1.25 miles)

    11 Box Jumps (30″ / 24″)

    11 Thrusters (125# / 85#)

    11 Burpee Chest to Bar Pull-ups

    11 Power Cleans (170# / 120#)

    11 HSPUs

    11 KB Swings (2 pood / 1.5 pood)

    11 Toes to Bar

    11 Deadlifts (170# / 120#)

    11 Push Jerks (110# / 75#)

     

    2001m Row  or 2001m Run (1.25 miles)

  • 9/10/2014

    Wednesday, 10 September 2014

    Strength

    Front Squat

    3-3-3-3-3

    WOD

    21-15-9

    Front Squat (135/95)

    Lateral Barbell Burpees

     

    50 Double-Unders after each round

  • 9/9/2014

    Tuesday, 09 September 2014

    WOD

    1 Mile Run

    50 Wallballs (20/14)

    40 Box Jumps (24/20)

    30 Burpees

     

    20 Power Snatches (95/65)

  • 9/8/2014

    Monday, 08 September 2014

    Strength:

    SUMO stance deadlift

    3-3-3-3-3

    WOD

    10-9-8-7-6-5-4-3-2-1

    Burpee


    200 Meter Run

  • 9/7/2014

    Saturday, 06 September 2014

    WOD

    
5 Rounds:


    500 Meter Row

    
25 Wall Balls (20/14)

  • 9/6/2014

    Friday, 05 September 2014

    Hang Snatch:

    3-3-3-3-3

    WOD

    4 Rounds:

    
400 Meter Run


    30 Double Unders

  • 9/5/2014

    Friday, 05 September 2014

    "Barbara"

    Five rounds, each for time of:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats

     

  • 9/4/2014

    Thursday, 04 September 2014

    Strict Press

    Build to a Heavy Set of 3

     

    "Burner"

    100 Double-Unders

    50 Strict Presses (95/65)

    * Every time you break the presses, 30 DU's

  • 9/3/2014

    Wednesday, 03 September 2014

    WOD

    1000 Meter Row

    
21 Clean and Jerks (155/105)


    800 Meter Row


    21 Clean and Jerks (155/105)


    1000 Meter Row

  • 9/2/2014

    Monday, 01 September 2014

    Strength: Back Squat

                3-3-3-3-3

    3 Rounds:

    
7 Front Squats (185/135)


    14 Toes to Bar

    
50 Double Unders

  • 8/31/2014

    Sunday, 31 August 2014

    "DT"

    Five rounds for time of:


    155/105 pound Deadlift, 12 reps


    155/105 pound Hang power clean, 9 reps


    155/105 pound Push jerk, 6 reps

  • 8/30/2014

    Friday, 29 August 2014

    Complete as many rounds as possible in 10 minutes of:


    185 pound Clean and jerk, 2 reps


    15 foot Rope climb, 1 ascent

     

     

  • 8/29/2014

    Thursday, 28 August 2014

    Strength 1 rep max Jerk

    WOD: AMRAP 7

                Burpees!!!!

  • 8/28/2014

    Thursday, 28 August 2014

    WOD: "Jerry"

    For time:

    
Run 1 mile


    Row 2K


    Run 1 mile

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