20 CrossFit WODs to Challenge Yourself Against Pat Sherwood from The Update Show (Part 2)

A few rules for challenging Pat Sherwood.

pick a workout
tag a friend to try it with you
race against Pat’s time
have fun

WORKOUT 20

Well, I just disappointed the legend Mr @cspealler. I wanted to get 25 rounds of “Cindy” in the allotted 20 minute window. He told me I could get that “EASY”. I told myself I would not look at the clock until I finished the 25th round. When I did….it said 21:52. Dang it. I forgot how HARD this workout is. If you have not attempted Cindy in a while I recommend you do. The push-ups are miserable. #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Jun 10, 2017 at 1:46pm PDT

WORKOUT 19

I did 25 strict ring dips per round en vez de the handstand walk. @crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Nov 4, 2016 at 9:25am PDT

WORKOUT 18

I was happy with the front squats. I was also happy with the 2 round workout until I saw @rorymckernan do in 1:58. @crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Oct 21, 2016 at 9:18am PDT

WORKOUT 17

Nothing fancy going on here. I’ve said this before…I’m a total wimp on the bike. I will run until I almost black out, but for some reason when the bike starts to hurt I just can’t hang. So, this was my personal hell. I had a best round of 22 calories and a worst round of 12! (By the way, this is all I’m doing today. No other workout) @crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Oct 19, 2016 at 1:09pm PDT

WORKOUT 16

When I can’t train my mind wanders. How fast can this be done? At my best I would be happy with 5 minutes. I know people can go sub 4 minutes, even sub 3 minutes. Who can go sub 2:30…anyone? If you hit it please post your time and let me know how it was. Post a video on YouTube if you can! Enjoy! (keep in mind calories on the airdyne are not the exact same) @crossfitlinchpin #CrossFitLinchpin #btwb

A post shared by sherwood215 (@sherwood215) on Nov 26, 2016 at 5:07pm PST

WORKOUT 15

The intent is to run so fast that you doubt your ability to do the wallballs without breaking them up and/or vomiting. The 3rd round is where it all caught up to me and the wheels began to fall off. My fastest 400 was 1:14 and my slowest was 1:45. After the workout I felt sick for about ten minutes. @crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Oct 15, 2016 at 10:49am PDT

WORKOUT 14

At 8am I worked up to 425 and my body refused to go any heavier before coffee. Haha. For the workout I did 15 strict ring dips per round instead of the hspu’s. Now coffee time. ☕️ @crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Oct 14, 2016 at 8:39am PDT

WORKOUT 13

@crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Oct 11, 2016 at 8:33am PDT

WORKOUT 12

I am not good at power cleans. 235 pounds was when the wheels came off. The “cleans” in the workout were ground to over the shoulder with no requirement to pass below parallel. @crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Oct 10, 2016 at 4:08pm PDT

WORKOUT 11

I worked up to 245 on the bench press and then hit the workout. The original workout is from #CrossFit.com and calls for push press instead of bench press. Going overhead definitely would’ve been a cooler workout in my opinion, but that was not in the cards for me. #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Oct 6, 2016 at 11:44am PDT

WORKOUT 12

It’s gotta be a squat clean into a thruster…no push jerks. @ianwittenber & @cdube27 did it as rx’d. @briguy1829 intelligently scaled to 145. I did 175, but just squat cleans, no overhead. @crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 27, 2016 at 9:24am PDT

WORKOUT 11

Rest 5 minutes between workouts. Of course @rorymckernan & @cdube27 smashed me. Good times. Pedal hard and this one will hurt….I know because I pedaled slowly & it still hurt. @crossfitlinchpin #CrossFitLinchpin #MaliceAforethought #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 26, 2016 at 8:57am PDT

WORKOUT 10

I started with 225. During the first round I planned on doing the set of 10 as 4-3-3. I did 4 reps and then I attempted to clean the bar to do a set of 3. I was already so tired I had to squat clean it and FAILED. Oh well, I stripped the bar to 205 pounds and struggled through the workout. No rack is a bad morning. @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 23, 2016 at 9:15am PDT

WORKOUT 9

The d-ball must be carried in front of the body, not on the shoulder. Top time of the morning crew by @ianwittenber at 13:50. @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 20, 2016 at 9:15am PDT

WORKOUT 8

@rorymckernan was the only one to do this as rx’d in the morning crew. It took him 22:10. I did a lot of bench instead of the overhead. @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 13, 2016 at 9:29am PDT

WORKOUT 7

I did wall ball, power clean, push-up. It took me 11:50. Ugh. @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 9, 2016 at 3:49pm PDT

WORKOUT 6

I put 90 pounds on the prowler and sprinted it has fast as I could. Speed, not load was the focus. The rest between sprints was probably about a minute. @ianwittenber beat me on the 4 round deal. He pushed the pace on the runs and got inside my head! @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 7, 2016 at 8:56am PDT

WORKOUT 5

Not a barbell in sight. @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 6, 2016 at 9:03am PDT

WORKOUT 4

I am tired. This week kicked my butt. Some people have trouble taking rest days….not me. I take 2 a week and love them. I’m ready for one tomorrow. @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 3, 2016 at 11:20am PDT

WORKOUT 3

Go as hard and fast as you can to get the 10 calories. It is intended to be an all out sprint. This was so bad. I did it with a great crew this morning. We kept each other honest and pushed the intensity. @cdube27 @briguy1829 @koonsnad @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Sep 2, 2016 at 9:37am PDT

WORKOUT 2

Not fun, but effective. I used 45 pound dumbbells. Someone will ask so let me state for the record….NOTHING was unbroken. Haha. The 1st set was 35-5-5-5. The 2nd was 20-5-5-4-3-3. The last set was 15 and then whatever I could. The MU’s were. 25:14 total time including rest . @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BTWB #Progenex

A post shared by sherwood215 (@sherwood215) on Aug 31, 2016 at 9:12am PDT

WORKOUT 1

Do what is effective, not popular. @crossfitlinchpin #CrossFitLinchpin #RogueFitness #BeyondTheWhiteboard #Progenex

A post shared by sherwood215 (@sherwood215) on Aug 9, 2016 at 9:10am PDT

You can check out the first article of Pat’s Workouts:

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

The post 20 CrossFit WODs to Challenge Yourself Against Pat Sherwood from The Update Show (Part 2) appeared first on BOXROX.