Benchmarks

CrossFit offers a variety of benchmarks. Your first pull-up, then your first muscle-up on the rings. Dead lifting your body weight, twice your body weight and then three times. There are many others as well that keep you motivated and coming back for more.

Morning WOD-
12 minutes:
Thrusters - 10# bumper plate (at home, 8-10# dumbbells)
Hang Power Cleans - PVC (at home, broom stick)
Sumo Deadlift High Pull - 18# KettleBell (at home, 10-20# dumbbell)

Thruster (barbell)... [wmv]
Video-Hang Power Clean
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.mov
Video-Sumo Dead Lift High Pull
http://media.crossfit.com/cf-video/CrossFit_SDHP.mov