I figured I'd clean the forum up, as we're no longer using this for the WOD comments. This forum will be for the discussion of the Workout of the Day concept, as well as questions and suggestions about the WOD in general, or on one workout specifically.

If you want weighted exercises, check out www.crossfit.com . That is what I would be using if I WERE to use weighted exercises. Otherwise, I'm operating on two assumptions:

1.) most of the people I train with regularly don't have access to gym equipment
2.) many others don't have enough time to make it to the gym every day

if you combine this with the fact that a properly designed bodyweight program can garner most of the same beneifts of a weight program, you begin to see why it will be all bodyweight skills. I've also found that the less excuses you have for skipping the workout, the better, and if we're operating with minimum equipment, that eliminates many, if not all of the excuses I commonly hear

I will be attending the Crossfit certification seminar in February, though, so I believe wholeheartedly in their method. If you ever have any questions about how to incorporate weightlifiting into a practical and functional workout for Parkour, don't hesitate to shoot me a line.

Haha, I'm saving that for this evening AFTER some Parkour, as I wouldn't be able to use my arms at all for training if I did it first!

Luckily I just got my power rings the other day, so I can do it as Rx'd

[mov]http://s56.photobucket.com/albums/g183/PsyKosis12/?action=view&current=RayLayout.flv[/mov]

im sorta new so dont criticize can someone give me details on wat the WOD is or some type of url that would be helpful

Would it be possible to have links to the APK WOD archive? You already have this for the Primal Fitness WOD. 

I read it, and caught the links to Primal Fitness, CrossFit, and the affiliates. I guess I skipped over the APK, or thought it was something different. Sorry. My bad. That's exactly what I was looking for.