AppGeeker video converter is a light weight tool I use that converts just about anything to just about anything else. I do a lot of MP4 to AVI and use it all the time. If I recall correctly it does handle MOV as well.
See:
How to Convert AVI to MOV (or MOV to AVI) on Mac/ Windows
There is a list of converters...not certain which ones are best, but might be a place to start as well.