<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Two Tails CrossFit Witham]]></title><description><![CDATA[Crossfit Atlas]]></description><link>https://www.crossfitatlas.co.uk/wods</link><generator>RSS for Node</generator><lastBuildDate>Wed, 17 Jun 2026 13:35:59 GMT</lastBuildDate><atom:link href="https://www.crossfitatlas.co.uk/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[SUNDAY 4TH OCTOBER]]></title><description><![CDATA[Warm-up 3 Rounds: - 5 Burpees - 10 Wall Squats (50X0) Then: 200m Run Partner Metcon 35 Minute Clock: A) 0:00-20:00: Partner 1: - Run 300m...]]></description><link>https://www.crossfitatlas.co.uk/post/sunday-4th-october</link><guid isPermaLink="false">61b74fe9bf872700161b9c7a</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_ea00bc67d19b4acdb073fe8918769964~mv2.jpg/v1/fit/w_275,h_183,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[SATURDAY 3RD OCTOBER]]></title><description><![CDATA[Warm-up Row-ling Technique 10 Minutes: - Rowing EMOM 24 Minute: 1) 6 Cal + 3-5 Strict Pull Up 2) 6 Cal + 3-5 Strict HSPU 3) 6 Cal + 100m...]]></description><link>https://www.crossfitatlas.co.uk/post/saturday-3rd-october</link><guid isPermaLink="false">61b74fe9bf872700161b9c79</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_4375ff8a66304130b6799c86053f52f0~mv2.jpg/v1/fit/w_275,h_183,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[FRIDAY 2ND OCTOBER]]></title><description><![CDATA[Warm-up - 15 Air Squat - 200m Run 4 Round Tabata Alternate Between: - BB Front Squat (20s) - BB Squat Hold (10s) And… - BB Press (20s) -...]]></description><link>https://www.crossfitatlas.co.uk/post/friday-2nd-october</link><guid isPermaLink="false">61b74fe9bf872700161b9c78</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_4b472846b2234fbfb2bda264e31d3d71~mv2.jpg/v1/fit/w_300,h_168,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[THURSDAY 1ST OCTOBER]]></title><description><![CDATA[Warm-up - 2 Minutes Row @ RPE6 Then: 15-10-5 - Kip Swings (Rings or Bar) - Bench Tricep Dips Gymnastics 10 Minute EMOM: - 2 Ring Muscle...]]></description><link>https://www.crossfitatlas.co.uk/post/thursday-1st-october</link><guid isPermaLink="false">61b74fe9bf872700161b9c77</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_0b04b50421254b63b9ae4c6ab558e9c4~mv2.jpg/v1/fit/w_300,h_168,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[WEDNESDAY 30TH SEPTEMBER]]></title><description><![CDATA[Warm-up 2 Rounds: - 1 Minute Bike RPE6 - 20 Walking Lunge Banded shoulder activation Core 3 Rounds For Quality: - 100m Overhead Carry (2...]]></description><link>https://www.crossfitatlas.co.uk/post/wednesday-30th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c76</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_743a9ad66df6460aacd404e751041ca2~mv2.jpg/v1/fit/w_286,h_176,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[TUESDAY 29TH SEPTEMBER]]></title><description><![CDATA[Warm-up 2 Rounds: - 10 Air  Squats (3030 Tempo) - 10 PVC Press - 5 Walk Out to Press Up Weightlifting Within 15 Minutes: 5 x 3 Front...]]></description><link>https://www.crossfitatlas.co.uk/post/tuesday-29th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c75</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_23f80ee234364aa7b7b9f94550ddfb58~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[MONDAY 28TH SEPTEMBER]]></title><description><![CDATA[Warm-up - 250/500m C2 Then: 2 Rounds: - 10 Beat Swings (Rings or Bar) - 10 PVC Pass Through Gymnastics A) Max Unbroken Set of Ring Muscle...]]></description><link>https://www.crossfitatlas.co.uk/post/monday-28th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c74</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_50b1184e6f344de6b45c3ad011347233~mv2.jpg/v1/fit/w_310,h_163,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[SUNDAY 27TH SEPTEMBER]]></title><description><![CDATA[Warm-up 2 Rounds: - 1 Minute Bike @ RPE5 - 30s Lying Glute Bridge - 30s Stick Front Squat Partner WoD 30 Minute Clock: As A Pair. A)...]]></description><link>https://www.crossfitatlas.co.uk/post/sunday-27th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c73</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_5f13ae12a6604e04a65e7b1babd37eb8~mv2.jpg/v1/fit/w_224,h_225,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[SATURDAY 26TH SEPTEMBER]]></title><description><![CDATA[Warm-up Rowling Technique: 10 Mins Kipping Ring Dips EMOM 28 Minute: 1) Row 6 Calories + 6 -12 AKB (32/24) 2) Row 6 Calories + 6 -12 Ring...]]></description><link>https://www.crossfitatlas.co.uk/post/saturday-26th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c72</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_706ccb15ea894dac8c7d2d63eed163a8~mv2.jpg/v1/fit/w_259,h_194,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[FRIDAY 25TH SEPTEMBER]]></title><description><![CDATA[THE MEGA COMPLEX!!! Warm Up: Run 400m Barbell Burner Warm Up Weightlifting: x1 Full Complex (all 12 lifts) At The Start of Every 5...]]></description><link>https://www.crossfitatlas.co.uk/post/friday-25th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c71</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_13dcaefd663d4988bfb7ba27076e0a88~mv2.jpg/v1/fit/w_276,h_183,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[THURSDAY 24TH SEPTEMBER]]></title><description><![CDATA[Warm-up 2 Rounds: - Run 300m - 14 Walking Lunge Core 3 Rounds: - 30s Superman Hold - 10 Double KB/DB Sit Ups - 10 Slow Strict Knee/Leg...]]></description><link>https://www.crossfitatlas.co.uk/post/thursday-24th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c70</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_8ffd312df91d4a118fdc7f8b9d837c8f~mv2.jpg/v1/fit/w_928,h_833,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[WEDNESDAY 23RD SEPTEMBER]]></title><description><![CDATA[Warm-up - 20 Up-Downs - 20 Lying Glute Bridges - 20 AKB Weightlifting Push Press / Push Jerk / Split Jerk (4-4-4-2-2-2-1-1-1) Within 20...]]></description><link>https://www.crossfitatlas.co.uk/post/wednesday-23rd-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c6f</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_fe2d9d5cc0fd4f1887795c3489baa6a4~mv2.jpg/v1/fit/w_311,h_162,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[TUESDAY 22ND SEPTEMBER]]></title><description><![CDATA[Warm-up 2 Rounds: - Run 200m - 10 Kip Swings (on rings) Gymnastics - Ring Muscle Up Progressions and Technique Work 10 Minute EMOM: - 2...]]></description><link>https://www.crossfitatlas.co.uk/post/tuesday-22nd-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c6e</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_e583abb518ef4dc1bbabe74ed7d2cfb1~mv2.jpg/v1/fit/w_292,h_173,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[MONDAY 21ST SEPTEMBER]]></title><description><![CDATA[Warm-up 2 Rounds: - Run 200m - 10 Wall Squats (5/0/0 Tempo) - 10 PVC Press Weightlifting Front Squat + Jerk Complex Within 15 Minutes: 5...]]></description><link>https://www.crossfitatlas.co.uk/post/monday-21st-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c6d</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_73a34fd625fa4c0a99ded959c9a36aff~mv2.jpg/v1/fit/w_236,h_213,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[SUNDAY 20TH SEPTEMBER]]></title><description><![CDATA[Warm-up 3 Rounds: - C2 150/300m - 12 Walking Lunges - Run 150m Pairs WoD 30 Minute Clock: A) 0:00-10:00: Partner 1: Max Distance Row...]]></description><link>https://www.crossfitatlas.co.uk/post/saturday-20th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c6c</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_9f5154448f284b0faf6bdfff33bf4627~mv2.jpg/v1/fit/w_318,h_159,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[SATURDAY 19TH SEPTEMBER]]></title><description><![CDATA[Warm-up 3 Rounds: - 20 Double Unders - 15 Pass Through - 10 Kip Swing Technique: 10 Minutes: - Toes 2 Bar EMOM 24 Minute: 1) 15 Double...]]></description><link>https://www.crossfitatlas.co.uk/post/saturday-19th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c6b</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_ca6fa4a6ff8246c0864ccc579215a8a0~mv2.jpg/v1/fit/w_300,h_168,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[FRIDAY 18TH SEPTEMBER]]></title><description><![CDATA[Warm-up - 2 Minutes C2 @ RPE6 Then : 2 Rounds: - 30s Handstand Hold - 20 PVC Pass Through Gymnastics 7 Minute EMOM: - 4 Kip Swings + 2...]]></description><link>https://www.crossfitatlas.co.uk/post/friday-18th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c6a</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_ae05106cd40a48358b91dc27b2fc7de2~mv2.jpg/v1/fit/w_275,h_183,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[THURSDAY 17TH SEPTEMBER]]></title><description><![CDATA[Warm-up - Run 200m - 20 PVC Press - 20 PVC Pass Through - Run 200m Barbell Warm- Up -10 Push Press (Extension) -10 Push Jerk (Punch and...]]></description><link>https://www.crossfitatlas.co.uk/post/thursday-17th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c69</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_9070c22f91d549218af7a362d8c551f4~mv2.jpg/v1/fit/w_275,h_183,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[WEDNESDAY 16TH SEPTEMBER]]></title><description><![CDATA[Warm-up - Run 300m Then: 8-6-4-2 - Lying Glute Bridge - PVC Good Morning Core 3 Rounds For Quality: - 50m Carry (1KB in Front Rack + 1KB...]]></description><link>https://www.crossfitatlas.co.uk/post/wednesday-16th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c68</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_62632cc105ba4027b02717bceb6a4859~mv2.jpg/v1/fit/w_225,h_225,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item><item><title><![CDATA[TUESDAY 15TH SEPTEMBER]]></title><description><![CDATA[Warm-up - 25 Up-Downs Then: 8-6-4-2 - PVC Pass Through - Walk Out With Press Up Banded shoulder pull aparts and mobs Gymnastics A) 5...]]></description><link>https://www.crossfitatlas.co.uk/post/tuesday-15th-september</link><guid isPermaLink="false">61b74fe9bf872700161b9c67</guid><pubDate>Mon, 13 Dec 2021 13:51:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b9b353_f88983d61d71488c856566fba746d59b~mv2.jpg/v1/fit/w_225,h_225,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Dean Willis</dc:creator></item></channel></rss>