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 sherwood215 (@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 sherwood215 (@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 sherwood215 (@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 sherwood215 (@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 sherwood215 (@sherwood215) on May 25, 2017 at 3:31pm PDT

WORKOUT 15

I only accumulated 90 seconds today with my knees bent at 90 degrees after my run and had to break it up A LOT. So humbling. 😳 #CrossFit

A post shared by sherwood215 (@sherwood215) on Jun 1, 2017 at 7:47am PDT

WORKOUT 14

I was lucky enough to do this with one of our highly talented producers, @heber_cannon. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 24, 2017 at 5:43pm PDT

WORKOUT 13 

I did an easy 2 mile jog and then hit this. The first 2 rounds I did as prescribed & I could see the writing on the wall….so I made a rudder adjustment. The last 2 rounds I did abmat sit-ups and no hip extensions. I'm still going to be very sore tomorrow, but I won't be wrecked. I started doing CrossFit in 2005 and I still scale workouts. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 23, 2017 at 4:11pm PDT

WORKOUT 12

This is just good old fashioned work capacity. I used a pair of 30-pound dumbbells en vez de a 65-pound barbell. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 22, 2017 at 4:04pm PDT

WORKOUT 11

Time was 12:36. Yes, I used a rack. No, I did not go unbroken. The intent was to pedal at a speed that would NOT allow me to go unbroken. The bike is not a "rest period" to be a barbell hero. #MyTwoCents #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 18, 2017 at 12:06pm PDT

WORKOUT 10

Leave it to a classic CrossFit triplet to sneak up on me, make me question my capacity and put me on my back. Someone can go sub 5-minutes, but it's not me. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 17, 2017 at 1:06pm PDT

WORKOUT 9

This was a horrible idea. I used a pair of 65-pound dumbbells because apparently I hate myself. The "L-sits" were done with very bent knees and took me about 60 seconds per round to accumulate the required 30 seconds. It was humbling as usual. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 13, 2017 at 7:49am PDT

WORKOUT 8 

The goal was to keep a pace that was highly uncomfortable, but not 100%. Don't worry about my times….worry about your times. 😜🤢 #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 8, 2017 at 2:37pm PDT

WORKOUT 7 

As the sun came up this morning I was loading the yoke. I did not have a straight 50 foot lane, so I had to do 25 feet down and 25 back. This is silly to say, but this workout was tougher than I thought. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 4, 2017 at 3:40pm PDT

WORKOUT 6 

I got up to 245 for a single, and I'm quite happy with that. The amrap was cool because it was one of those wonderful creations where your score will solely be dictated by how fast you choose to run. I got 6 rounds plus 11 GHD's into the 7th. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on May 2, 2017 at 5:58pm PDT

WORKOUT 5 

That's one way to work the L-sit. Of course I used a rack for the squats. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Apr 29, 2017 at 3:08pm PDT

WORKOUT 4 

You do not need to make the wall ball 30/20. The pull-ups do not need to be chest-to-bar. The clean & jerks do not need to be 135/95. Those are cleverly designed excuses for a slower time. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Apr 28, 2017 at 1:18pm PDT

WORKOUT 3

As I began the workout it started to rain…perfect. 8 Rounds for time of: 400m Sand Bag Carry 100/70 20m Sand Bag Lunge 100/70 It took me 49:29. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Apr 23, 2017 at 11:06am PDT

WORKOUT 2

I ❤️ classic CrossFit benchmarks. @emilydsherwood took a slight lead on the 3rd 400m run and I just could not close that gap. ☠️ #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Apr 22, 2017 at 10:37am PDT

WORKOUT 1

I like to workout as soon as I get up to clear my schedule for the day. This morning's training was fun. I admit it….I'm a CrossFitter that actually enjoys running. I used the first 1.5 miles as the warmup and that part took 11 minutes. The second 1.5 miles I made a bit more uncomfortable and it took 10:38. Each row was about 6 minutes. #CrossFit #CrossFitLinchpin #notabarbellinsight #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Apr 17, 2017 at 2:26pm PDT

8 AMRAP Workouts to Improve Mental Toughness

Let us know how you get on in the comments section below.