Sunday, July 21 – Saturday, July 27

Great job to all athletes at the 2nd annual Battle of the Benchmarks competition!

Sunday, July 21 – Rest Day

 

Monday, July 22

WOD: 26 Minute AMRAP

  • 15 Slamball Clusters(20/30)
  • 30 Double Unders or 60 Single Skips
  • 15 Push-Ups
  • 20 Sit-Ups
  • 200M Run

 

Tuesday, July 23

WOD: 24 Minute EMOM

Minute 1:

  • 10 Box Jumps(20/24)

Minute 2:

  • 12 Alternating DB Snatch(35/50)

Minute 3:

  • 10 Jumping Pull-Ups

Minute 4:

  • 15 Toes to Rig

 

Wednesday, July 24

HERO WOD: For Time

“Omar”ish

  • 20 Wall Balls(14/20)(10/10)
  • 15 Burpee to Rig
  • 40 Wall Balls(14/20)(10/10)
  • 25 Burpee to Rig
  • 60 Wall Balls(14/20)(10/10)
  • 35 Burpee to Rig

*25 minute time cap.

 

Thursday, July 25

WOD: For Time

  • 800M Row
  • 20 KB Swings(35/55)
  • 15 MB Sit-Ups(14/20)
  • 3 Minute Rest
  • 600M Row
  • 20 KB Swings(35/55)
  • 15 MB Sit-Ups(14/20)
  • 3 Minute Rest
  • 400M Run
  • 20 KB Swings(35/55)
  • 15 MB Sit-Ups(14/20)
  • 2 Minute Rest
  • 200M Row
  • 20 KB Swings(35/55)
  • 15 MB Sit-Ups(14/20)

*30 minute time cap.

 

Friday, July 26

WOD: Every 3 Minutes [x8]

  • 8 Calorie Bike
  • 8 Hanging Knee Tucks
  • 10 Alternating DB Hang Cleans and Press(35/50)

 

Saturday, July 27 

WOD: 25 Minute AMRAP

  • 400M Run
  • 8 Devil Presses (35/50) [view here]
  • 40 Double Unders / 80 Single Skips
  • 8 Weighted Step Ups (20″/20″)

#WorkHardBeNice

Sunday, July 14 – Saturday, July 20

2nd Annual “Battle of the Benchmarks” takes place Saturday, July 20th!!

 

Sunday, July 14 – Rest Day 

 

Monday, July 15

WOD: 28 Minute EMOM

Minute 1:

  • 30 Double Unders or 30 Single Skips

Minute 2:

  • 18 PVC Sit-Ups

Minute 3:

  • 8 Burpees

Minute 4:

  • 14 KB Swings(35/55)

 

Tuesday, July 16

WOD: 4 Minute AMRAP (x6)

  • 12 Alternating Hang Power Cleans(35/50)
  • 6 Push-Ups
  • 9 Air Squat
  • 12 Toes to Rig

*2 Minute Rest Between each AMRAP

 

Wednesday, July 17

Partner WODs: 5 Minute AMRAPs

  • Wall Balls(14/20)
  • Bike (calories)
  • Devil Presses (35/50)
  • Row (calories)

*2 minute rest between efforts

 

Thursday, July 18

WOD: 25 Minute AMRAP

  • 200M Run
  • 10 Slamballs(20/30)
  • 10 Box Step-Ups(20/24)

*Increase 5 Reps each round

 

Friday, July 19

WOD: 30 Minute AMRAP

  • 8 Hanging Knee Tucks
  • 40 Single Skips
  • 3 KB Deadlift (35/55)
  • 8 Piked Push-Ups
  • 8 Calorie Bike or Row

 

Saturday, July 20 – NO CLASSES

Come cheer on your community (Don’t forget we need volunteers, too!) at the Battle of the Benchmarks.
Event kicks off around 9:00AM and will wrap up around 3:00PM!

Sunday, July 7 – Saturday, July 13

Sunday, July 7 – Rest Day 

 

Monday, July 8 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

WOD: For Time

18-15-12-9-6-3

  • Bike for Calories
  • MB Clusters(14/20)

*60 Second Plank between each round, WOD ends with Plank

**30 minute time cap.

 

Tuesday, July 9 

WOD: 28 Minute EMOM

Minute 1:

  • 30 Double Unders or 60 Single Skips

Minute 2:

  • 15 Toes to Rig

Minute 3:

  • 12 Plate Overhead Lunges(15/25)

Minute 4:

  • 8 Burpee to Rig

 

Wednesday, July 10 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

WOD: “Waterfall” For Total Time

  • 8 Push-Ups
  • 14 Slamballs(20/30)
  • 20 Box Jump Overs(20/24)

*Rest 2 minutes then repeat cycle two more times.

**30 minute time cap.

 

Thursday, July 11 

WOD: Ladder for Time

3-6-9-12-9-6-3

  • KB Swings(35/55)

*200M Run and 5 Burpees between each round

**25 minute time cap.

 

Friday, July 12 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

WOD: 8 Rounds For Time

  • 10 Calorie Row or Bike
  • 12 Hanging Knee Tucks
  • 16 Alternating DB Snatch(35/50)

*30 minute time cap.

 

Saturday, July 13 

Partner WOD: For Time

  • 1 Mile Run
  • 100 Toes To Bar
  • 200 KB Swings (35/55)
  • 300 Lunges
  • 1 Mile Run

*35 minute time cap. Partners can split up the runs in any increment they’d like. 200m, 400m, etc. Reps must be completed in that order.

Sunday, June 30 – Saturday, July 6

 

Sunday, June 30 – Special Bootcamp class offering at 9:00AM only! All are welcome!

Partner WOD: Buy-In + AMRAP in 30 Minutes

Buy-In

  • Bike, 40 calories

2 Rounds of…

  • 10 Burpee + Slam Ball Thruster + Toss [alternate back & forth each rep]
  • 20 DB Snatch
  • 30 Alternating Box Step-Ups (20/24)

…after every 2 rounds then complete a 400M MB Carry (14/20)

*Both partners have to run/walk but can share one med ball and share workload however you’d like.

 

Monday, July 1 

WOD: Buy-In + 4 Rounds + Buy-Out For Total Time

Buy-In:

  • 800M Run

…then 4 Rounds…

  • 8 DB Devil Press(35/50)
  • 16 Plate Sit Ups(15/25)
  • 24 Wall Balls(14/20)

Buy-Out:

  • 800M Run

*28 minute time cap.

 

Tuesday, July 2 

WOD: Every 4 Minutes (x8)

  • 8 Calorie Bike
  • 10 Slamballs(20/30)
  • 15 Box Jumps(20/24)
  • 10 Slamballs(20/30)

 

Thursday, July 4 – No Classes 

  • HAPPY 4th OF JULY!!

 

Saturday, July 6 

WOD Part 1: 7 Minute AMRAP

  • 8 Calorie Bike
  • 14 DB Hang Power Clean [7 each side]

WOD Part 2: 7 Minute AMRAP

  • 8 Burpee to Rig
  • 14 Slam Ball Shoulder Toss

WOD Part 3: 7 Minute AMRAP

  • 8 Box Jump (20/24)
  • 14 MB Sit-Ups (14/20)

WOD Part 4: 7 Minute AMRAP

  • 8 Burpee Over the Rower
  • 14 Calorie Row

Sunday, June 23 – Saturday, June 29

Sunday, June 23 – Rest Day

 

Monday, June 24 

WOD: 10 Rounds For Time

  • 12 Wall Balls(14/20)
  • 6 Hanging Knee Tucks
  • 4 Box Jumps(20/24)

*30 Minute Time CAP

 

Tuesday, June 25 

WOD: 25 Minute AMRAP

  • 15 KB Deadlifts(35/50)
  • 30 Double Unders or 60 Single Skips
  • 20 Sit-Ups
  • 10 Cal Row or Bike
  • 20 Sit-Ups
  • 30 Double Unders or 60 Single Skips
  • 15 KB Deadlifts(35/50)

*200M Run Between Each Round

 

Thursday, June 27 

WOD: 28 Minute EMOM

Minute 1:

  • 12 DB Push Press(35/50)

Minute 2:

  • 10 Slam Ball Cleans(20/30)

Minute 3:

  • 10 DB Push Ups

Minute 4:

  • 14 Jumping Lunges

 

Saturday, June 29 

Partner WOD: 32 Minute MOMO

  • Wall Balls (14/20) (10/10′)
  • Row, calories
  • Toes to Rig
  • Slam Ball

*Partner 1 completes a full minute, partner 2 completes minute 2. Alternate through the list for full 32 minutes. Score is total reps for each movement.

Sunday, June 16 – Saturday, June 22

Sunday, June 16 – Rest Day

 

Monday, June 17 

WOD: 5 Rounds for Time

  • 400M Row or 1000M Bike
  • 30 Alternating DB Snatch(35/50)
  • 25 Sit-Ups
  • 20 Step-Ups(20/24)
  • 15 Push-Ups

30 Minute Time CAP

 

Tuesday, June 18 

WOD: 25 Minute AMRAP

  • 200M Run
  • 8 Slamball Cleans(20/30)
  • 4 Burpees
  • 2 Rope Descent and Ascent
  • 4 Burpees
  • 8 Slamball Cleans(20/30)

 

Thursday, June 20

WOD: 20 Minute Ladder

3-6-9-12-15-18-21

  • Wall Balls(14/20)
  • Jumping Pull-Ups
  • Toes to Rig

 

Saturday, June 22 

Partner HERO WOD: 30 Minute AMRAP

“Jenkins” [abbreviated]

  • 50 Burpees
  • 400M Run
  • 50 KB Swings (35/55)
  • 400M Run
  • 50 Pull-Ups
  • 400M Run
  • 50 Push-Ups
  • 400M Run

*Split work with partner as needed, except for the run each partner runs together. Note, Jenkins is typically a 40 minute WOD, but for class time it is adjusted.

Sunday, June 9 – Saturday, June 15

 

Sunday, June 9 – Rest Day 

 

Monday, June 10 

WOD: 24 Minute AMRAP

  • 100M Run
  • 8 Clusters(20/30)
  • 10 Russian Twists(15/25)
  • 10 Step-Ups(20/24)
  • 8 Push-Ups

 

Tuesday, June 11 

WOD: Every 5 Minutes [x6]

  • 40 Double Unders or 80 Single Skips
  • 20 KB Deadlifts(35/55)
  • 15 Wall Balls(14/20)
  • 10 Burpees

 

Thursday, June 13 

WOD: 32 Minute MOMO for Max Reps

Minute 1:

  • DB Hang Clean and Press(35/50)

Minute 2:

  • Burpee Box Overs(20/24)

Minute 3:

  • Slamball OTST

Minute 4:

  • Slamball Sit-Ups

 

Saturday, June 15 

WOD: 40 seconds On / 20 seconds Off for 25 Minutes

  • Row, calories
  • Slam Ball
  • Double Unders
  • Bike, calories
  • Box Step Overs (20/24)

*Modify double unders with single skips. Record total reps of each movement.

Sunday, June 2 – Saturday, June 8

*The Ryan clan stopping for a little photo opportunity while Dad “enjoys” the workout! 🙂

 

Sunday, June 2 – Rest Day

 

Monday, June 3

WOD: For Time

  • 800M run
  • 40 Wall Balls(14/20)
  • 40 Box Jumps(20/24
  • 40 Sit-Ups
  • 400M MB Carry(14/20)
  • 40 Wall Balls(14/20)
  • 40 Box Jumps(20/24
  • 40 Sit-Ups
  • 800M Run

*30 Minute Time CAP

 

Tuesday, June 4

WOD: 28 Minute EMOM

Minute 1:

  • 15 KB Deadlift (35/55)

Minute 2:

  • 10 Plate Sit-Ups(15/25)

Minute 3:

  • 16 Alternating DB Hang Cleans(35/50)

Minute 4:

  • 10 Calorie Row or Bike

 

Thursday, June 6

WOD: 25 Minute AMRAP

  • 20 Slamballs(20/30)
  • 15 Toes to Rig
  • 10 Jumping Pull-Ups
  • 5 Burpee over Slamball

 

Saturday, June 8

Partner WOD: 25 Minute AMRAP

  • 40 MB Sit-Ups (14/20)
  • 20 Right Arm KB Single Arm Thrusters (35/55)
  • 40 Back Extensions
  • 20 Left Arm KB Single Arm Thrusters (35/55)
  • 400M Row or 800M Bike

*50-ft Sled Push (45/45) between each round [25 ft. per person].

Sunday, May 26 – Saturday, June 1

Sunday, May 26 – Rest Day 

 

Monday, May 27 – Join us for “Memorial Day Murph” at CrossFit Eden Prairie from 830AM-1100AM with a BBQ Party to follow! We’ll have hot dogs, brats & limited snacks/water/beer. Please bring a side dish to share if you can!

WOD: For Time

“Murph”

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

*No regular classes at either location. Members who have registered to complete Murph are completing the workout at CFEP. All are welcome to come watch, cheer, or participate!

 

Tuesday, May 28

WOD: 25 Minute AMRAP

  • 5 Burpees
  • 10 Box Jumps(20/24)
  • 15 KB Swings(35/55)
  • 20 Sit-Ups
  • 200M Run

 

Wednesday, May 29

WOD: Every 5 Minutes (x5)

  • 200M Row
  • 12 Slamball OTST(20/30)
  • 15 DB Shoulder to Overhead(35/50)

*DB Shoulder to Overhead is performed with two bells

Thursday, May 30

WOD: 24 Minute Ladder

  • 200M Run
  • 2 Wall Ball Cluster(14/20)
  • 2 Toes to Rig
  • 200M Run
  • 4 Wall Ball Cluster(14/20)
  • 4 Toes to Rig
  • 200M Run
  • 6 Wall Ball Cluster(14/20)
  • 6 Toes to Rig

*Keep going up the ladder by 2 reps until time expires.

Friday, May 31

Skill Work: Member’s Choice

  • 15 Minutes

WOD: 5 Rounds For Time

  • 300M Row
  • 16 Alternating DB Snatch
  • 50 Double Unders

*25 minute time cap. Modify double unders with 100 single skips.

 

Saturday, June 1

Partner WOD: 5 Minute AMRAP’s

  • Bike, max calories
  • Wall Balls (14/20) (10/10)
  • Toes To Bar
  • Row, max calories
  • DB [Wo]Man-Makers

*2 minute rest between each AMRAP. Partners can divide work however they’d like.

Sunday, May 19 – Saturday, May 25

Sunday, May 19 – Rest Day 

 

Sunday, May 19 – Rest Day

 

Monday, May 20 

WOD: 25 Minute AMRAP

  • 200M Row or 500M Bike
  • 5 Burpees
  • 10 Box Jumps(20/24)
  • 15 KB Swings(35/55)
  • 20 Toes to KB

 

Tuesday, May 21

WOD: For Time

  • 30 DB Snatch(35/50)
  • 20 PVC Sit -Ups
  • 10 Jumping Pull-Ups
  • 800M Run

3 Minute Rest

  • 30 DB Snatch (35/50)
  • 20 PVC Sit-Ups
  • 10 Jumping Pull-Ups
  • 800M Run

3 Minute Rest

  • 30 DB Snatch (35/50)
  • 20 PVC Sit-Ups
  • 10 Jumping Pull-Ups
  • 800M Run

*30 Minute CAP

 

Wednesday, May 22

WOD: 25 Minute AMRAP

  • 60 Double Unders or 120 Single Skips
  • 12 Ring Rows
  • 12 Jumping ring Dips
  • 10 Heavy Slamball Cleans(20/30)
  • 60 Second Plank Hold

 

Thursday, May 23 

WOD: 32 Minute MOMO

Minute 1:

  • Slamball Over the Shoulder Toss

Minute 2:

  • Push-Ups

Minute 3:

  • Tuck Ups

Minute 4:

  • Plate Overhead Lunges(15/25)

 

Friday, May 24 

WOD: 5 Rounds For Time

  • 400M Run
  • 8 Hanging Knee Tucks
  • 10 Right Arm KB Thrusters (35/55)
  • 10 Left Arm KB Thrusters (35/55)
  • 8 Hanging Knee Tucks

*25 minute time cap.

 

Saturday, May 25 – Join us on Monday, May 27 [Memorial Day] for MURPH followed by a BBQ party! 

WOD: TABATA [x2]

  • Row or Bike (calories)
  • Plate Sit-Ups (25/25)
  • Burpee Box Overs (20/24)
  • KB Sumo DL High Pull (35/55)

*CrossFit Eden Prairie attendees: row one round, bike the other.