Sunday, February 17 – Saturday, February 23

Sunday, February 17 – Rest Day

 

Monday, February 18 

WOD: Ladder For Time

5-10-15-20-25-20-15-10-5

  • MB Clusters(14/20)
  • Push-Ups
  • Hanging Knee tucks

*25 minute time cap.

 

Tuesday, February 19

WOD: 24 Minute AMRAP

  • 16 DB Lunges (35/50)
  • 8 PVC Sit-Ups
  • 16 Alternating DB Snatch (35/50)
  • 8 PVC Sit-Ups

 

Wednesday, February 20

WOD: 24 Minute EMOM

Minute 1:

  • 12 Box Jumps(20/24)

Minute 2:

  • 8 Burpee to 6″ Target

Minute 3:

  • 12 KB Deadlift(35/55)

Minute 4:

  • 25 Double Unders or 50 Single Skips

 

Thursday, February 21

WOD: 8 Minute AMRAPS

AMRAP 1:

  • 5 Jumping Pull-Ups
  • 8 Push-Ups
  • 12 Jumping Lunges

AMRAP 2:

  • 20 Wall Balls(14/20)
  • 20 Sit-Ups

AMRAP: 3

  • 10 KB Swings(35/55)
  • 10 Air Squats
  • 10 Hollow Rocks

 

Friday, February 22

WOD: CrossFit Games Open 19.1

  • To be announced on games.crossfit.com at 7PM CT on Thursday, 2/21

 

Saturday, February 23

WOD: For Time

  • 5 Strict Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
  • 10 Strict Pull-Ups
  • 20 Push-Ups
  • 30 Air Squats
  • 20 Strict Pull-Ups
  • 40 Push-Ups
  • 60 Air Squats
  • 40 Strict Pull-Ups
  • 80 Push-Ups
  • 120 Air Squats

*HARD CAP of 30 minutes. Score is time once finished or reps completed in 30 minutes.

  • Getting Started

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    FREE intro class every Saturday @ 10:30AM

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Sunday, February 10 – Saturday, February 16

Sunday, February 10 – Rest Day

 

Monday, February 11

WOD: 3 Rounds for Time

  • 10 Box Jumps(20/24)
  • 15 Burpees
  • 20 DB Clusters(35/50)
  • 25 Plate Sit-Ups
  • 500m Row or 1000m Bike

*30 Minute Cap

 

Tuesday, February 12

WOD: For Time

  • 20 Wall Balls(14/20)
  • 20 KB Deadlifts(35/55)
  • 50 Double-Unders or 100 Single-Skips

2 Minute Rest

  • 50 Wall Balls(14/20)
  • 50 Deadlifts(35/55)
  • 100 Double-Unders or 200 Single-Skips

2 Minute Rest

  • 20 Wall Balls(14/20)
  • 20 KB Deadlifts(35/55)
  • 50 Double-Unders or 100 Single-Skips

*25 Minute Cap

 

Wednesday, February 13

WOD Part 1: For Time

  • 1000m Row

WOD Part 2: For Time

  • 300 Double-Unders

WOD Part 3: For Time

  • 50-50 ft. Shuttle Run

 

Thursday, February 14

WOD: 24 Minute EMOM

Minute 1:

  • 15 Slamball Thrusters

Minute 2:

  • 12 Jumping Pull-Ups

Minute 3:

  •  :30 sec Hollow Hold

Minute 4:

  • 10/12 Calorie Row or Bike

 

Friday, February 15

WOD: TABATA

  • DB Snatch(35/50)
  • Sit-Ups
  • Burpees
  • Plank Hold
  • Jumping Pull-Ups
  • Box Step Overs(14/20)

 

Saturday, February 16 – We will have a professional photographer onsite taking photos of our community in action at the 10:00AM class at CFEP, all are welcome [workout may be varied to accommodate photos.]

Partner WOD: 2 Minutes On/2 Minutes Off for 32 Minutes

  • Wall Balls (14/20) (10’/10′)
  • Burpees To Rig
  • KB Swings (35/55)
  • Plate Sit-Ups (25/25)

*Partner 1 will complete 2 minutes of wall balls, then rest 2 minutes while partner 2 completes 2 minutes of wall balls. Then Partner 1 will complete 2 minutes of burpees to rig, then rest 2 minutes while partner 2 completes 2 minutes of burpees to rig. This will continue through all 4 movements for 2 complete rounds.

**Pairs can score their total wall balls, burpees to rig, KB Swings, & Plate Sit-Ups

Sunday, February 3 – Saturday, February 9

Sunday, February 3 – Rest Day

 

Monday, February 4

WOD: Every 3 Minutes [x8]

  • 10 MB Thrusters (14/20)
  • 15 Toes to Rig
  • 30 Double Unders or 60 Single Skips

 

Tuesday, February 5

WOD: For Time (25 Minute CAP)

  • 50 Alternating DB Snatch(35/50)
  • 50 Box Jumps(20/24)
  • 50 Sit-Ups
  • 30 Alternating DB Snatch(35/50)
  • 30 Box Jumps(20/24)
  • 30 Sit-Ups
  • 10 Alternating DB Snatch(35/50)
  • 10 Box Jumps(20/24)
  • 10 Sit-Ups

 

Wednesday, February 6

WOD: 1 Minute On, 30 sec. Off for 24 Minutes

  • KB Swings(35/55)
  • Burpees
  • Slamball Cleans
  • Plank Hold

 

Thursday, February 7

WOD: 30 Minute Ladder

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

  • Wall Balls(14/20)
  • Hanging Knee Tucks
  • Push-Ups
  • KB Deadlifts(35/55)

 

Friday, February 8

WOD 24 Minute AMRAP

  • 500m Row
  • 20 MB Overhead Lunges(14/20)
  • 10 Jumping Pull-Ups
  • 15 Hollow Rocks
  • 5 Burpee Box Step Overs(20/24)

 

Saturday, February 9 

Partner WOD: 3 AMRAP’s in Pairs

10 Minute AMRAP

  • 20 Goblet Squats (35/55), partner A
  • Plank Hold, partner B

10 Minute AMRAP

  • 20 Alternating DB Ground to Overhead, partner A
  • Row (cal.) or Bike (cal.), partner B

10 Minute AMRAP

  • 20 Box Step-Ups (20/24), partner A
  • Back Extensions, partner B

*Partner A works while Partner B does as many reps as possible. When Partner A is done with number of reps, switch.

Sunday, January 27 – Saturday, February 2

Sunday, January 27 – Rest Day

 

Monday, January 28

WOD: 25 Minute AMRAP

  • 10 Slamball Burpees
  • 15 Toes to Rig
  • 20 Slamball Overhead Lunges
  • 25 Mountain Climbers
  • 30 Double Unders or 60 single skips

 

Tuesday, January 29

WOD: Every 4 Minutes [x6]

  • 10 Push-Ups
  • 12 Goblet Squats(35/55)
  • 14 Alternating DB Hang Clean(35/50)
  • 20 PVC Sit-Ups

 

Wednesday, January 30

WOD: 28 Min EMOM

Minute 1:

  • 30 Second Hollow Hold

Minute 2:

  • 15 KB Deadlift(35/55)

Minute 3:

  • 20 Back Extensions

Minute 4:

  • 15 Wall Balls(14/20)

 

Thursday, January 31

WOD: For Time

  • 500m Row or 1000m Bike
  • 30 Alternating DB Snatch(35/50)
  • 20 Plate Sit-Ups(25/25)
  • 10 Burpee Box Overs(20/24)
  • 1000m Row or 2000m Bike
  • 10 Burpee Box Overs(20/24)
  • 20 Plate Sit-Ups(25/25)
  • 30 Alternating DB Snatch(35/50)
  • 500m Row or 1000m Bike

* 30 Minute Time CAP

 

Friday, February 1

WOD: 4 Rounds for Max Reps

“Fight Gone Bad”

  • Wall Ball (14/20) 
  • KB Sumo Deadlift High Pull(35/55)
  • Box Jumps(20/24)
  • Alternating DB Push Press(35/50)
  • Burpees
  • 1 minute rest

 

Post-WOD Mobility: Coach Led [10 minutes]

  • Prone Quad Stretch, each leg
  • Prone Scorpion Stretch, each shoulder
  • Cobra Stretch
  • Downward Dog
  • Supine Hamstring Stretch, each leg
  • Lax Ball Calf Smash, each leg

 

Saturday, February 2

WOD: TABATA

  • Row or Bike, calories
  • Double Unders
  • Back Extensions
  • Burpee Box Step-Overs (20/24)
  • Toes to Rig
  • Slam Balls

Sunday, January 20 – Saturday, January 26

Sunday, January 20 – Rest Day

 

Monday, January 21

WOD: 20 Minute AMRAP

  • 5 Jumping Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
  • 20 Sit-Ups

 

Tuesday, January 22

WOD:  32 Minute MOMO

Minute 1:

  • KB Deadlifts(35/55)

Minute 2:

  • Plank Hold

Minute 3:

  • Goblet Squats(35/55)

Minute 4:

  • Box Jumps(20/24)

 

Wednesday, January 23

WOD: 10 Minute AMRAPS

AMRAP 1:

  • 20 Double Unders or 20 Single Skips
  • 15 Slamballs
  • 5 Burpees

AMRAP 2:

  • 300m Row
  • 15 Slamball Over the Shoulder Toss
  • 5 Burpees

 

Thursday, January 24

WOD: 25 Minute Ladder

5-10-15-20-25-30

  • Wall Balls(14/20)
  • Toes to Rig
  • MB Cleans(14/20)
  • Ring Rows
  • KB Swings(35/55)

 

Friday, January 25

WOD: 20 Minute EMOM

Minute 1:

  • 10/12 cal. Row

Minute 2:

  • 15 MB Sit-Ups (20/24)

Minute 3:

  • 15 KB Swings Sumo Deadlift High Pull (35/55)

Minute 4:

  • 12 MB Thrusters(14/20)

Saturday, January 26

HERO WOD: Buy-In + Minute AMRAP in 21 Minutes

“Georgie”

Buy-In

  • 65 Sit-Ups

AMRAP in remaining time…

  • 7 Burpees
  • 11 Push-Ups
  • 22 KB Swings (35/55)

Sunday, January 13 – Saturday, January 19

Sunday, January 13 – Rest Day

 

Monday, January 14

WOD: 10 Rounds for Time

  • 10 Wall Balls(14/20)
  • 12 Step-Ups(20/24)
  • 5 Burpees

*30 Minute CAP

 

Tuesday, January 15

WOD: 3 Rounds, One Minute Max Efforts

  • KB Swings(35/55)
  • PVC Sit-Ups
  • Jumping Lunges
  • KB Sumo Deadlift High Pull(35/55)
  • Push-Ups
  • Double Unders or Single Skips
  • 2:00 Minute Rest

[Move immediately into the next movement, after one minute]

 

Wednesday, January 16

WOD: 25 Minute EMOM

  • 14 Alternating DB Snatch(35/50)
  • 20 Hollow Rocks
  • :30 Wall Sit
  • 12 Jumping Ring Dips
  • 8/10 cal. Row

 

Thursday, January 17

WOD: Every 3 Minutes [x8]

  • 15 Goblet Squats(35/55)
  • 10 Slam Ball Power Clean
  • 8 Jumping Pull-Ups

 

Friday, January 18

WOD: 20 Minute MOMO

  • Plate Sit-Ups(25/25)
  • MB Thrusters(14/20)
  • Burpee to Plate(25/25)
  • Step-Ups(20/24)

 

Saturday, January 19

WOD: 24 Minute EMOM

Minute 1:

  • 10/12 cal. Row or Bike [EP]

Minute 2:

  • 15 MB Sit-Ups (20/24)

Minute 3:

  • 15 KB Swings (35/55)

Minute 3:

  • 3 [Wo] ManMakers

Sunday, January 6 – Sunday, January 12

WORKOUTS OF THE WEEK

Sunday, January 6 – Rest Day

 

Monday, January 7

WOD: 4 Rounds For Time

  • 20 DB Push Press (35/50)
  • 20 DB Facing Burpees (35/50)
  • 20 Box Jumps (20/24)
  • 20 Sit-Ups

*DB Push Press, 10 Each Arm.

 

Tuesday, January 8 

WOD: 20 Minute EMOM

  • 15 Push-Ups
  • 8 Slam Ball Cleans
  • 10 Jumping Pull-Ups
  • 12 Slam Ball Lunges

 

Wednesday, January 9

WOD: 28 Minute AMRAP

  • 300M Row
  • 16 Alternating DB Snatch
  • 10 Jumping Ring Dips
  • 20 Toes to Rig
  • 15 Wall Balls

 

Thursday, January 10

WOD: 30 Minute MOMO

  • MB Clusters (14/20)
  • Plank Hold
  • KB Deadlift (35/55)
  • Double-Unders
  • Sit-Ups

 

Friday, January 11

WOD: 10 Minute AMRAPS

AMRAP 1:

  • 10 Squat Jumps
  • 5 Push-Ups
  • 10 Hanging Knee Tucks

Rest until recovered.

AMRAP 2:

  • 15 KB Swings
  • 10 Hollow Rocks
  • 8 Burpees

 

 

Saturday, January 12 – Regular Classes at CrossFit Prior Lake and CrossFit Eden Prairie!

The “Get Fit in 50” 50-Day Challenge Kick-Off is Today at CrossFit Eden Prairie! InBody scans with Will from Body Knowledge will be scheduled between 8AM-10AM [we will e-mail you with your appointment time]. The pre-test workout can be performed in either 9:00AM or 10:00AM class [you cannot eat or workout prior to your scan]. The kick-off seminar will start promptly at 11:00AM where challenge participants will receive a packet of info including; guidelines, recipes, FAQ’s, resources and more! 

“Get Fit in 50” Challenge WOD: 20 Minute AMRAP

  • 5 Push-Ups
  • 10 Sit-Ups
  • 15 Air Squats

*Perform 5 burpees every 2 minutes. Record total reps [excluding burpees] today.

Sunday, December 30 – Saturday, January 5

WORKOUTS OF THE WEEK

 

Sunday, December 30 – Rest Day

 

Monday, December 31 – New Year’s Eve! No 530PM/645PM at CFEP or 530PM/630PM at CFPL Today!

WOD: 30 Minute AMRAP

  • 5 DB Hang Clean (35/50) [each arm]
  • 10 DB Push Press (35/50) [each arm]
  • 20 Toes to Rig
  • 10 KB Sumo Deadlift High Pull
  • 500m Row

 

Tuesday, January 1 – Happy New Year!

CLOSED.

 

Wednesday, January 2 – Regular Schedule

WOD: 4 Rounds for Time

  • 25 Mountain Climbers
  • 20 Wall Balls (14/20)
  • 25 Lunges
  • 20 Ring Rows
  • 25 Mountain Climbers
  • 20 MB Cleans (14/20)
  • 25 Lunges
  • 20 Jumping Pull-ups

*28 minute time cap.

 

Thursday, January 3

WOD: 20 Minute EMOM

Minute 1:

  • 12 KB Deadlift [Heavy]

Minute 2:

  • 15 Push-Ups

Minute 3:

  • 30 Second Flutter Kicks

Minute 4:

  • 12 Slam Balls

Minute 5:

  • 10/12 cal. Bike [EP] or Row [PL]

 

Friday, January 4

WOD: 25 Minute Ladder

2-4-6-8-10-12…

  • Double Unders or Single Skips
  • Burpees
  • Slam Ball Overhead Lunges
  • PVC Sit-ups
  • Slam Ball Over the Shoulder Toss

*Double Unders or Single Skips Reps will be 20, 40, 60, 80…

 

Saturday, January 5

WOD: 30 Minute MOMO

  • Wall Balls (14/20) 
  • Row, meters
  • Plank Hold
  • KB Deadlift (35/55)
  • Alternating DB Hang Clean (35/50)

Wednesday, December 26- Saturday, December 29

WORKOUTS OF THE WEEK

 

Wednesday, December 26 – Regular Schedule at both locations today!

WOD: 25 Minute AMRAP

  • 10 DB Snatch (35/50)
  • 8 Jumping Pull-ups
  • 12 DB Push Press (35/50)
  • 20 Step-ups (20/24)

[Every 5 Minutes, 10 Burpees 0:00, 5:00, 10:00, 15:00, 20:00]

 

Thursday, December 27

WOD: Ladder For Time

  • 100 Single Skips
  • 90 Flutter Kicks
  • 80 Air Squats
  • 70 KB Swings (35/55)
  • 60 Sit-ups
  • 50 Single Skips
  • 40 Push-ups
  • 30 KB Deadlift (35/55)
  • 20 Ring Rows
  • 10 Heavy Slam Ball Clusters

 

Friday, December 28

WOD: 30 Minute EMOM

Minute 1:

  • 10 MB Clean (14/20)

Minute 2:

  • 15 Toes to Rig

Minute 3:

  • 12 Wall Balls (14/20)

Minute 4:

  • 30 Second Plank Hold

Minute 5:

  • 4 Alt Turkish Get-ups

 

Saturday, December 29

Hero WOD: 3 Rounds for Time

“Chris Kyle”

  • 40 KB Swings (35/55)
  • 40 Box Jumps (20/24)
  • 40 Thrusters (33/45)
  • 40 Elevated Box Push-Ups (20″/24″)

*Modify elevated box push-ups with regular push-ups and box jumps with step-ups.

Sunday, December 16 – Saturday, December 22

WORKOUTS OF THE WEEK

Sunday, December 16 – Rest Day

 

Monday, December 17

WOD: 24 Minute Ladder

3-6-9-12-15-18….

  • DB Thrusters (35/50)
  • Ring Rows
  • Box Jump Overs (20/24)
  • Sit-ups

*300M Row after each round. DB Thrusters done with two bells.

 

Tuesday, December 18

WOD: AMRAP’s

10 min AMRAP

  • 12 Slam Balls
  • 20 Slam Ball Sit-ups
  • 12 Back Extensions

10 min AMRAP

  • 5 Jumping Pull-ups
  • 10 Push-ups
  • 15 Air Squats

*Coach led mobility to follow.

 

Wednesday, December 19

WOD: 18 Minute EMOM [max efforts]

  • Burpees
  • ALT DB Snatch (35/50)
  • Toes to Rig
  • KB Swings (35/55)
  • Bike (EP) Row (PL), calories
  • Rest

*Running clock – move directly into next movement.

 

Thursday, December 20

WOD: 50-40-30-20-10 for Time

  • Double Unders or Single Skips
  • Slam Ball Cleans (20/30)
  • KB Deadlift (35/55)
  • Mountain Climbers

*Modify double unders with 100-80-60-40-20 single skips.

 

Friday, December 21

WOD: AMRAP’s

1 min AMRAP

  • Wall Balls (14/20) (10/10)

5 min AMRAP

  • 10 Alternating MB Lunges (14/20)
  • 8 Piked Push-ups

7 min AMRAP

  • 12 Hanging Knee Tucks
  • 5 Man Makers
  • 20 Step-ups (20/24)

5 min AMRAP

  • 10 Alternating MB Lunges (14/20)
  • 8 Piked Push-ups

1 min AMRAP

  • Max Wall Balls (14/20)

 

Saturday, December 22, Regular Classes 

WOD: For Time

“12 Days of Christmas” [compare to 12/24/17]

1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1…

  • 1 DB Jerk
  • 2 DB Power Clean
  • 3 DB Deadlift
  • 4 Burpees
  • 5 Toes to Bar
  • 6 Back Extensions
  • 7 KB Swings (35/55)
  • 8 Walking Lunges
  • 9 Box Jumps (20/24)
  • 10 V-Ups
  • 11 calorie Row or Bike [EP]
  • 12 Turkish Get-Ups (35/55)