Method 1:
Get a clan/party/friends to nade team mates. Preferred game mode: Something round-based.
Method 2:
Go on S&D and follow team mates and wait until they get a kill, usually they will get hit by then. At that time throw a nade at that team mate. Some times works, sometimes does not.
Method 3:
Unlimited Grenades
Method 4:
Friendly Fire hack ( it's possible with a lot of work studying Cross Fire )
(Worst) Method 5:
Randomly throw grenades in TD where you think they will land at a team mate.
Method 4 is the most efficient
Method 2 or 1 is the easiest I'd say
Method 5 for lazy people.