GoPro Hero 3+ Black HELP!!!!!?

[Mmm J]

Nothing is wrong with the camera. You are using it in a way it was not designed to be used and your expectation that video frame grabs will be clear is not how the GoPro was designed to be used. The blurry video will be exacerbated if lighting is poor.

Increase the lighting so the shutter can speed up and the result you want might happen. On the other hand, since you know that your iPhone gets better results, just use that.

If the video is "blurry" uloading it anywhere will result in blurry video. Try increasing the light - a LOT. When the shutter speeds up, action can be more "frozen" when viewed frame by frame.

"How or where can i format the video?"
Which video captured by the GoPro? What format do you need it in? HandBrake from http://www.handbrake.fr may be able to transcode the video to a format you need - since we don't know what format you need, it is impossible to know for sure.