Sunday, April 21 – Saturday, April 27

 

Sunday, April 21 – Rest Day

 

Monday, April 22

Strength: 10 Minute MOMO

Back Squat

  • 3 Reps at 80% of 1 Rep Max

WOD Part 1: 6 Minute AMRAP

  • 8 Cluster Wall Balls (14/20) (9/10)
  • 4 Chest to Bar

WOD Part 2: 6 Minute AMRAP

  • 8 Clusters (63/95)
  • 4 Bar-Facing Burpee

*2 minute rest between WOD’s.

 

Tuesday, April 23

Strength: 5 Rounds [for quality]

  • 10 V-Ups
  • 10 sec. Hollow Hold
  • 10 Flutter Kicks
  • 10 Back Extensions

*Perform each round unbroken if possible, rest briefly between each of 5 rounds.

WOD: For Time

  • 1 Mile Run
  • 30 Power Clean (93/135)
  • 1 Mile Run

*30 minute time cap. Modify 1 mile run with 1600M Row or 2000M Bike.

 

Wednesday, April 24

WOD: “Waterfall” for time

  • 10 KB Swings (35/55)
  • 15 KB Deadlift (35/55)
  • 20 Alternating DB Snatch
  • 25 Box Jump (20/24)
  • 30 calorie Row or 30 calorie Bike (EP)

*20 minute time cap.

Mobility: Coach Led [x2]

  • 1 min Cobra Stretch
  • 1 min Child’s Pose
  • 1 min Downward Dog
  • 1 min Pigeon Pose, right
  • 1 min Pigeon Pose, left

 

Thursday, April 25

HERO WOD: 4 Rounds for Time

“Blanchard”

“US Army Captain Aaron Roy Blanchard was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013. The number 32 represents Aaron’s age when he was killed.

  • 800M Run
  • 32 Jump Squats
  • 32 Alternating Lunges
  • 32 Weighted Sit-Ups (25/45)
  • 32 Burpees

*40 minute time cap. Goal is to get as far as you can today, score is total time or total reps completed.

 

Friday, April 26

Strength: Hang Squat Snatch

  • 2-2-2-2

WOD: 12 Minute Ladder

5/10, 10/20, 15/30, 20/40, 25/50….

  • Shoulder to Overhead (93/135)
  • Double Unders

*Score is total reps. Modify DU with 2:1 single skips but when scoring count singles the same as doubles so 100 singles = 50 reps.

 

Saturday, April 27

WOD: For Total Time

4 Rounds:

  • 400M Run
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Air Squat

4 Rounds:

  • 200M Run
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*35 minute time cap.

  • Getting Started

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Sunday, April 14 – Saturday, April 20

Sunday, April 14 – Rest Day

 

Monday, April 15

Strength: Strict Pull-Ups

  • 5-5-5

*Add weight if you can.

WOD: 18 Minute EMOM

Minute 1:

  • Row, calories or Bike, calories (10/12)

Minute 2:

  • 8 Pull-Ups

Minute 3:

  • 8 Strict Burpees

 

Tuesday, April 16

Strength: Thruster

  • 3-3-3

WOD: 3 Rounds For Time

  • 15 Power Snatch (63/95)
  • 15 Thrusters (63/95)
  • 400M Run

*22 minute time cap.

 

Wednesday, April 17

Skill Work: Double-Unders/Triple-Unders

WOD Part 1: Max Effort for Time

  • 1000M Row

WOD Part 2: Every 3 Minutes (x4)

  • 15 Deadlift (93/135)
  • 50 Double Unders

*Record row time & slowest time.

 

Thursday, April 18

Strength: 8 Minute EMOM

Minute 1:

  • 30 Sec. Plate Russian Twists (15/25)

Minute 2:

  • 30 Sec. Single Leg Wall Sit, both legs [Click Here]

WOD: 18 Minute MOMO

  • Wall Balls (14/20) (10/10)
  • Power Clean (63/95)
  • Bar-Facing Burpees

*Record total reps for all three movements.

 

Friday, April 19

Strength: 8 Minute MOMO

4 Strict Press + 4 Push Press

  • 70% of 1 Rep Strict Press

WOD: 30-20-10 for Time

  • Box Jump (20/24)
  • Toes To Bar

*18 minute time cap.

 

Saturday, April 20

Partner WOD: 30 Minute AMRAP
  • 50 KB Swing (35/55)
  • 25 MB Sit-Ups (14/20)
  • 50 Air Squat
  • 25 Row, calories or Bike, calories
  • 50 Back Extension

*200M run [each] between each round. Record total rounds + reps.

 

Sunday, April 7 – Saturday, April 13

Sunday, April 7 – Rest Day

 

Monday, April 8

Strength: Overhead Squat

  • 5-4-3-2

WOD:  12 Minute EMOM

Minute 1:

  • 12 Alternating DB Hang Power Clean

Minute 2:

  • 15 Wall Balls (14/20) (10’/10′)

 

Tuesday, April 9

Strength: Deadlift

  • 5-5-5

HERO WOD: 18 Minute AMRAP

“Barraza”

  • 200M Run
  • 6 Deadlifts (183/275)
  • 6 Burpee Bar Muscle-Ups

*Modify burpee BMU with 1:1 burpee jumping C2B.

 

Wednesday, April 10

Push Jerk

  • 4-4-4-4

WOD: Death By [compare to 2/11/18]

  • KB Swings (35/50)

*When finished complete 5 KB swings every minute, on the minute until everyone is done.

 

Thursday, April 11

Skill Work: Rope Climbs/Legless Rope Climbs

Every 6 Minutes (x4)

  • 300M Row
  • 15 Box Jumps (20/24)
  • 2 Rope Climbs

*Modify rope climbs with 4:1 strict pull ups. Record slowest time.

 

Friday, April 12

Strength: Power Clean

  • 3-3-2-2

WOD: 7 Rounds For Time

  • 5 Strict Handstand Push-Ups
  • 5 Squat Clean (93/135)

*18 minute time cap. Modify strict HSPU with 1:1 vertical box pike push-up or 1:1 KB strict press.

 

Saturday, April 13

WOD: 30 Minute MOMO

  • Row [PL] Bike [EP] for Calories
  • Plate Sit-Ups (25/25)
  • Slam Balls
  • Double Unders

*Modify double unders with 1:1 single skips. Record max reps for all four movements.

Sunday, March 31 – Saturday, April 6

 

Sunday, March 31 – Rest Day

 

Monday, April 1 

WOD 1: 14 Minute AMRAP

  • 8 Calorie Row [PL] or 8 Calorie Bike [EP]
  • 16 Box Step-Ups (20/24)
  • 16 Sit-Ups

3 Minute Rest

WOD 2: 14 Minute AMAP

  • 8 Burpee to Plate (25/25)
  • 16 Slam Ball
  • 16 KB Swings (35/55)

*Record both rounds + reps.

 

Tuesday, April 2

Strength: Push Press

  • 3-3-3-3-3

WOD: Every 6 Minutes (3x)

  • 400M Run
  • 12 Toes To Bar
  • 6 Deadlifts (163/225)

*Record slowest of the 3 efforts. Modify 400M run with 400M row or 1,000M bike.

 

Wednesday, April 3

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 10 Minute Ladder

2-2, 4-4, 6-6, 8-8, 10-10…

  • Front Squat (93/135)
  • Shoulder to Overhead (93/135)

*20 Double Unders or 40 Single Skips after each round. Front squat comes from the floor.

 

Thursday, April 4

Strength: Muscle Up Progressions [view here]

  • Muscle-Up Negatives
  • Pull + Pause
  • Pause + Transition
  • Pull + Transition + Support

WOD: 16 Minute EMOM

Minute 1:

  • 10 Power Snatch (63/95)

Minute 2:

  • 4 Ring Muscle-Ups

*Modify ring muscle-ups with jumping RING muscle-ups or 8 ring rows + 8 ring dips.

 

Friday, April 5

Strength: 8 Minute EMOM

Minute 1:

  • 30 second Hanging L-Sit

Minute 2:

  • 30 second Plank

WOD: For Time

  • 1000M Row

2 Minute Rest

  • 20 [Wo]Man-Makers

2 Minute Rest

  • 500M Row

*25 minute time cap.

 

Saturday, April 6

Partner HERO WOD: For Time

“David Marshall”

Buy-In:

  • 800M MB Run (14/20)

then…

  • 100 Box Jump Overs (20/24)
  • 120 Pull-Ups
  • 160 KB Swings (35/55)
  • 180 Push-Ups
  • 200 Air Squats

Buy-Out:

  • 800M MB Run (14/20)

*35 Minute HARD CAP. This is a slightly modified version of the actual HERO WOD for sake of class time, partners can divide work however they’d like but BOTH partners need to run/walk together.

Sunday, March 24 – Saturday, March 30

Sunday, March 24 – Rest Day

 

Monday, March 25

WOD Part 1: For Time

“Randy” [compare to 1/23/18]

  • 75 Power Snatch (53/75)

*10 minute time cap. Weight should be LIGHT!

WOD Part 2: Max Efforts for Time

  • 500M Row [x2]

*Record “Randy” time and both max effort rows.

 

Tuesday, March 26

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 90 sec. On, 90 sec. Off [x5]

  • 8-50 ft. Shuttle Sprint
  • Max Wall Ball (14/20) (10/10)

* Record front squat weight and total wall balls.

 

Wednesday, March 27

Strength: Deadlift

  • 5-5-4-3

Partner WOD: AMRAP’s

5 Minute AMRAP

  • Row, calories

5 Minute AMRAP

  • Burpees to Rig

5 Minute AMRAP

  • KB Swings (35/55)

*Only one person works at a time, divide reps how you’d like. Record total calories/reps for each AMRAP.

 

Thursday, March 28

Warm-Up: WOD Prep

WOD: 20 Minute AMRAP

“Cindy”

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

*200M Run after every 3rd round.

 

Friday, March 29

Strength: Strict Press

  • 5-5-5-5

WOD: 2 Rounds for Time

  • 5 Hang Power Clean (63/95)
  • 50 Double Under
  • 10 Hang Power Clean (63/95)
  • 50 Double Under
  • 15 Hang Power Clean (63/95)
  • 50 Double Under
  • 20 Hang Power Clean (63/95)
  • 50 Double Under

*25 minute cap.

 

Saturday, March 30 – Closed at both locations for the CFEP + CFPL In-House Throw Down at CrossFit Eden Prairie. 

Join us to participate in teams of 2 [Male/Male and Female/Female], volunteer or come cheer on your fellow CrossFit friends! The event starts at 9:00AM followed by a community potluck & party. We’ll have a bounce house for the kiddos, bags and more. All are welcome for some or all of the day!

Sunday, March 17 – Saturday, March 23

 

Sunday, March 17 – Rest Day

 

Monday, March 18

Strength: 8 Minute MOMO

Back Squat

  • 5 Reps at 70% of 1 Rep Max

WOD: 5-10-15-20-15-10-5 For Time

  • Thrusters (63/95)
  • Toes to Bar

*18 minute time cap. Modify TTB with hanging tuck-ups or toes to rig.

 

Tuesday, March 19

Strength: 8 Minute MOMO

Push Jerk

  • 5 Reps at 70% of 1 Rep Max

WOD: 17 Minute AMRAP

  • 5 Deadlift (183/275)
  • 10 Bar-Facing Burpee
  • 15 KB Swings (35/55)
  • 20 Box Step Ups (20/24)

 

Wednesday, March 20

Strength: 3 Rounds [for quality]

  • 15 Decline Box Push-Ups (20″/24″)
  • 15 V-Ups

*Modify decline push-ups with regular push-ups, modify v-ups with sit-ups.

WOD: Death By [compare to 4/8/18]

  • Power Clean (93/135)

*Complete 5 burpees every minute, on the minute after you complete the death by until everyone is done.

 

Thursday, March 21

WOD: 1 Minute On, 30 Seconds Off for 22 Minutes

  • 50-ft. Shuttle Sprint
  • Double Unders
  • Row, calories [PL] Bike, calories [EP]

*Record total reps for sprints, DU/SS, and calories.

Mobility: Coach Led

  • 10 minutes

 

Friday, March 22

WOD: CrossFit Games Open 19.5

  • To be announced on Thursday, March 22 at 7PM CT at games.crossfit.com

*This is the LAST week of the CrossFit Open. We encourage everyone to sign-up for the In-House Throw Down on Sat, 3/30 at CrossFit Eden Prairie where we’ll be programming “open inspired” workouts. It’ll be a fun day, you don’t want to miss it!

 

Saturday, March 23

WOD: TABATA

  • Row, calories
  • KB Sumo Deadlift High Pull (35/55)
  • PVC Sit-Up
  • Burpees
  • Jumping Pull-Up
  • MB Clean (14/20)

Sunday, March 10 – Saturday, March 17

Sunday, March 10 – Rest Day

 

Monday, March 11

Strength: 10 Minute MOMO

Push Press

  • 4 Reps at 75% of 1 Rep Max

WOD: 3 Rounds for Time

  • 55 Double Unders
  • 35 Sit-Ups
  • 15 Hang Power Clean (63/95)

*15 minute time cap. Modify double unders with 110 single skips each round.

 

Tuesday, March 12

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 11/19/18]

WOD: 12 Minute EMOM

Minute 1:

  • 8 Burpee Box JUMP Overs (20″/24″)

Minute 2:

  • 8 Chest to Bar Pull-Up

Minute 3:

  • 8 Power Snatch (73/115)

*Modify C2B w/ banded C2B or regular pull-ups today.

 

Wednesday, March 13

Strength: Front Squat

  • 5-5-5-5

WOD: 12 Minutes, 3 Rounds for Max Reps

  • 1 minute Handstand Hold
  • 2 minutes Max Wall Ball (14/20) (10/10)
  • 1 minute Rest

*Every time you fall from the handstand in the minute remove 5 wall balls reps from your score. Handstand holds start at 0:00, 4:00 & 8:00 minutes. Record total wall ball reps from all 3 efforts [minus penalty reps]. Modify handstand holds with wall or plank hold today.

 

Thursday, March 14

WOD Part 1: Bench Press

  • Establish a 1 Rep Max

WOD Part 2: For Time

  • 2,000M Row

WOD Part 3: For Time

  • 50 Alternating DB Snatch (35/50)

*Record 1 rep max, row time & DB snatch time.

 

Friday, March 15

WOD: 3 Rounds for Time + 3 Rounds for Time

CrossFit Games Open 19.4

3 Rounds for Time

  • 10 Snatch (63/95)
  • 12 Bar Facing Burpees

3 Minutes Rest

3 Rounds for Time

  • 10 Bar Muscle Ups
  • 12 Bar Facing Burpees

*12 minute HARD cap. Scale BMU with pull-ups or jumping chest to bar.

 

Saturday, March 16

HERO WOD: For Time

“Jordan”

  • 100 KB Swings (35/55)
  • 100 Sit-Ups
  • 100 Air Squats
  • 100 Push-Ups

*30 minute HARD cap.

Sunday, March 3 – Saturday, March 9

Sunday, March 3 – Rest Day

 

Monday, March 4 

Strength: Strict Press

  • Establish a 1 Rep Max [compare to 11/1/18]

WOD: 21-15-9 for Time

  • Overhead Squat (73/115)
  • Pull-Ups

*15 minute time cap.

 

Tuesday, March 5

Strength: 5 Rounds [for quality]

  • 5 Muscle Up Swings [small, big, or big + pull] – view here
  • 5 Strict Ring Dips

*Modify 5 muscle up swings with 10 ring rows.

WOD: 12 Minute Ladder

2-4, 4-8, 6-12, 8-16, 10-20…

  • Deadlift (153/225)
  • Box Jumps (20/24)

 

Wednesday, March 6

Strength: Back Squat

  • 10-10-10

WOD: For Time

  • 30 Alternating KB Snatch (35/55)
  • 15 Burpees to Plate (25/45)
  • 20 Alternating KB Snatch (35/55)
  • 10 Burpees to Plate (25/45)
  • 10 Alternating KB Snatch (35/55)
  • 5 Burpees to Plate (25/45)

*17 minute time cap.

 

Thursday, March 7

WOD: TABATA

  • Row, calories
  • PVC Sit-Up
  • 50 ft. Shuttle Sprints
  • Arch Hold
  • Slam Ball Alternating Over the Shoulder Toss

*Record total reps for all five movements.

Post-WOD Mobility: 10 Minutes

  • Coach Led

 

Friday, March 8

WOD: For Time

CrossFit Games Open 19.3

  • 200-ft. dumbbell overhead lunge (35/50)
  • 50 dumbbell box step-ups (20/24)
  • 50 strict handstand push-ups
  • 200-ft. handstand walk

*10 MINUTE HARD CAP. Scale with front rack DB lunges (35/50), 5 in. deficit strict HSPU, and bear crawl. Modify HSPU further with hand-release push-ups. This can be performed in up to 3 heats, those signed up online get first dibs on weights/equipment. To view full standards HERE.

 

Saturday, March 9 – NEW! 8:00AM Class at CrossFit Eden Prairie!

WOD: 25 Minute EMOM

Minute 1:

  • 40 Double Unders

Minute2:

  • 15 KB Swings (35/55)

Minute 3:

  • 15 MB Clean (14/20)

Minute 4:

  • 10/12 cal. Row [PL] and 8/10 cal. Bike [EP]

Minute 5:

  • 14 Alternating DB Hang Clean

Sunday, February 24 – Saturday, March 2

The original CrossFit Eden Prairie, est. 2013

Sunday, February 24 – Rest Day

 

Monday, February 25

Strength: Push Jerk

  • Establish a 1 Rep Max [compare to 10/22/18]

WOD: 12 Minute EMOM

Minute 1:

  • 10/12 cal. Row or Bike [EP]

Minute 2:

  • 10 Handstand Push-Ups

Minute 3:

  • 12 Toes to Bar

*Modify HSPU with 12 pike push-ups today.

 

Tuesday, February 26

Strength: Front Squat

  • Establish 1 Rep Max [compare to 12/17/18]

WOD: 3 Rounds for Time

  • 15 Power Snatch (63/95)
  • 15 Thrusters (63/95)

*15 minute time cap.

 

Wednesday, February 27

Strength: Deadlift

  • 2-2-2-2

WOD: 6 Rounds for Total Time

3 Rounds…

  • 12 Deadlift (103/155)
  • 6 Bar-Facing Burpee

Then 3 Rounds…

  • 6 Power Clean (103/155)
  • 3 Bar-Facing Burpees

*15 minute time cap.

 

Thursday, February 28

WOD: For Time

  • 50 calorie Bike [EP]/50 calorie Row [PL]
  • 75 Box Step-Ups (20/24)
  • 100 KB Swings (35/55)
  • 150 Double Unders

*20 minute time cap. Modify DU with 300 single skips today.

Post-WOD Mobility: Coach Led [10 minutes]

  • Couch Stretch, 1 min. each leg
  • Supine Hamstring Stretch w/ Band, 10 each leg
  • Scorpion Stretch, 1 min each side
  • Pigeon Pose, 1 min each side
  • Downward Dog, 1 min
  • Calf Smash w/ Lax Ball

 

Friday, March 1

WOD: For Total Reps

CrossFit Games Open 19.2

  • 25 Toes to Bar
  • 50 Double Unders
  • 15 Squat Clean (83/135)
  • 25 Toes to Bar
  • 50 Double Unders
  • 13 Squat Clean (113/185)

if completed in 8 minute continue on…

  • 25 Toes to Bar
  • 50 Double Unders
  • 11 Squat Clean (143/225)

if completed in 12 minutes, continue on…

  • 25 Toes to Bar
  • 50 Double Unders
  • 9 Squat Clean (173/275)

if completed in 16 minutes, continue on…

  • 25 Toes to Bar
  • 50 Double Unders
  • 7 Squat Clean (203/315)

*20 minute time cap. Record total rounds.

 

Saturday, March 2 – LAST DAY OF “GET FIT IN 50!” Will from Body Knowledge will be performing post-InBody tests at CrossFit Eden Prairie from 8AM-11AM. Check your e-mail for your appointment time. Regular classes are still in session at 9AM and 10AM. 

RE-TEST: 20 Minute AMRAP

“Get Fit in 50” Challenge WOD

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

*Perform 5 burpees every 2 minutes. Record total reps [excluding burpees] today. Challenger be sure to log your score in Triib “challenges.”

Sunday, February 17 – Saturday, February 23

Welcome to the 2019 CrossFit Games Open Season!

Sunday, February 17 – Rest Day

 

Monday, February 18 

Strength: Back Squat

  • Establish a 1 Rep Max [compare to 11/15/18]

WOD: Ladder For Time

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

  • Box Overs (20/24)
  • Hang Power Clean (63/95)

*15 minute time cap. Weight should be LIGHT & SNAPPY!

 

Tuesday, February 19

Strength:Push Press

  • 5-5-5-5

CrossFit Games Open 15.1 [compare to 1/19/17]

9 Minute AMRAP

  • 15 Toes to Bar
  • 10 Deadlift (73/115)
  • 5 Snatch (73/115)

 

Wednesday, February 20

Strength/Skill: 3 Rounds [for quality]

  • 50 ft. Handstand Walk
  • 30 sec. Arch Hold

*Modify handstand walks with 20 alternating handstand “chicken-pecs” [shoulder taps], 5 wall climbs or 1 min. plank hold today.

Partner WOD: 18 Minute AMRAP

Partner 1: 2 Rounds

  • 12 Wall Balls (14/20) (10/10)
  • 4 Burpees

Partner 2: Rest

*Members will take turns completing 2 rounds of work/resting. Record total rounds + reps.

 

Thursday, February 21

WOD: For Time

  • 750M Row or 1800M Bike [EP]
  • 40 Slam Balls
  • 100 Double Unders
  • 500M Row or 1200M Bike [EP]
  • 40 Slam Balls
  • 100 Double Unders
  • 250M Row or 600M Bike [EP]
  • 40 Slam Balls
  • 100 Double Unders

*25 minute time cap.

Post-WOD: Coach Led Mobility

  • 10 Minutes

 

Friday, February 22

WOD: 15 Minute AMRAP

CrossFit Games Open 19.1

  • 19 Wall Balls (14/20) (10/9)
  • 19 Cal. Row

 

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.