We've posted this video a few times but it's always worth sharing again for those of you still working on toes-to-bar (and who isn't?). Here's Chris Spealler, who Coach Sarah used to work with on the CrossFit HQ Seminar Staff, talking through some efficiency tips for the kipping toes-to-bar movement:

WOD for 02-15-17:

One-Arm Dumbbell Overhead Squat:

5-5-5-5-5 (each side)

For Quality




"The Burpee Wave"

EMOM For 7 Minutes:

1) 14 Burpees to Target 

2) 16 Burpees to Target

3) 18 Burpees to Target

4) 20 Burpees to Target

5) 14 Burpees to Target 

6) 16 Burpees to Target 

7) 18 Burpees to Target 


The athlete starts standing, and then moves from flat on the floor to touching a target 6 inches above their max reach with both hands.




AMRep 5 Minutes:

Max Reps Toes-to-Bar