20 CrossFit WODs to Challenge Yourself Against Pat Sherwood from The Update Show

Pick one of these workouts from Pat Sherwood then challenge yourself against his time to see how well you do. We’ve had Ro Vs Boz, but now it’s time to get Pat involved as well!

WORKOUT 20

This was SO BAD. Hit each one with maximal effort for the true experience. I had to scale, but @emilydsherwood did it rx'd. (I just did power cleans) #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by Pat Sherwood (@sherwood215) on May 30, 2017 at 9:52am PDT

WORKOUT 19

I did this 2 weeks ago with a 20" box in 23:59. Today I used the 24" box which adds up to an extra 40 vertical feet of jumping and I took 42 seconds off my previous time. Now I need a cookie. 🍪 #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by Pat Sherwood (@sherwood215) on Jun 2, 2017 at 12:29pm PDT

WORKOUT 18

CORRECTION: It was 20 yards per round, not 30. Fitness before getting on camera. 16 rounds complete. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by Pat Sherwood (@sherwood215) on May 26, 2017 at 11:04am PDT

WORKOUT 17

With the application of our old friend "intensity", this seemingly innocent workout becomes so incredibly effective and miserable. 🤢 I ran 2.2 miles to warm up and then did this. I rested about 2 minutes between sprints. Each sprint averaged between 1-100 mph. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by Pat Sherwood (@sherwood215) on Jun 6, 2017 at 12:17pm PDT

WORKOUT 16

I hit this with @koonsnad, who can RUN. We told each other that if we did any of the deadlifts unbroken that meant we did not push hard enough on the runs. We did the first 800m in 3:20 and none of the deads were unbroken. Mission accomplished. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by Pat Sherwood (@sherwood215) on May 25, 2017 at 3:31pm PDT

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