Take 94 strait through town anytime but rush hour. Avoid 6-9am and 2:30-6:30 pm. Once you get through St Paul, stay in the left lane through minneapolis and it should be tolerable in the tunnel area. Traffic will let up in brooklyn park.
With all the various constuction going on, its a bad gamble taking the 696/494 to try to avoid town, 94 usually moves pretty good.