TJ Cooper of CrossFit East fame helped a ton during my introduction to functional fitness. I included some of his WOs in this document. These are some of my favorites. This document is what I used to send to friends who were beginning a functional fitness routine. It was easy enough to explain, and nothing too complex.
I did "Wally FRAN" yesterday. It's one of the WOs in that document linked above.
- 10 rounds of
- 15 WallBall (link) with 20# medicine ball
- 5 pullups
- as fast as possible
My time was 14:55 for 150 wallballs and 50 pullups. I cut over 3 minutes from my July 2008 performance of Wally FRAN. Sub-12:00 is a goal of mine.
The attached document has a lot of CrossFit-inspiration. Maybe they'll help you as they helped me.