Work just paid for me to go through a level one Crossfit instructors course (also during my work day - win/win for me). Its a great system for great general fitness and health - I'd encourage any of you to check out a class or two in your area and see how you like it.
After the first day, they put us through a workout called "Fran" which is a combo of 95lb barbell thrusters (front squat then overhead press in one movement) and pullups on a bar (as long as chin goes over bar and arms are straight at bottom you can do whatever type of pullups you want - kipping, etc). Rep scheme is 21 thrusters, 21 pullups, 15 thrusters/15 pullups and finally 9 thrusters/9 pullups (45 reps total of each). The allowable time to complete was 10 mins. What was impressive was that all of the females in the class excepte one completed the course (there were 15+ females in the class). Females used a lighter barbell, but still damn impressive. Took me 6:40ish at 250.
There were not too many big dudes in the class (um, two of us to be honest), but several of them started as Clydes and worked their ways down to incredible fitness levels.