You can find a .wav grenade timer on the Tomtefortress website ( http://www.elimi.jossain.com/tomte2008.htm ).
Grab the other necessary files from there while you are at it.
As for RJ-scripts - they have not been allowed in our games, the server will most likely be configured with that kind of scripts disabled. Allthough the rules will not be too strict, rocket jumping is something that anyone should be able to do with the mouse
Some settings that could come handy to QWDM -players are:
default_fov yourfov - qwtf changes your fov to 90 whenever you die, for some strange reason. default_fov will get rid of the problem.
setinfo ec on - will execute quakefolder\fortress\scout.cfg when you change to scout (and similarly for all classes)
setinfo ch off - removes some unnecessary printouts when you connect to the server.
Useful commands
inv - Displays the number of remaining grenades, if you are carrying the flag etc.
flaginfo - Displays if the flags are carried by anyone (and by whom if they are)
Some kind of alias for throwing grenades:
All of these assume you have a grenade timer called gren.wav in your fortress\sound -folder
1) Simple "first press primes, second press throws" aliases
alias gren1prime "primeone; play gren; bind [gren1button] gren1throw"
alias gren1throw "throwgren; bind [gren1button] gren1prime"
alias gren2prime "primetwo; play gren; bind [gren2button] gren2throw"
alias gren2throw "throwgren; bind [gren2button] gren2prime"
bind [gren1button] gren1prime
bind [gren2button] gren2prime
2) Simple "pressing primes, releasing throws" aliases
alias +grenone "primeone; play gren"
alias -grenone "throwgren"
alias +grentwo "primetwo; play gren"
alias -grentwo "throwgren"
bind [gren1button] +grenone
bind [gren2button] +grentwo
3) [Recommended] Grentimer with msg_triggers
Either of 1) or 2) with "play gren" removed.
+
alias grentime "play gren"
msg_trigger grentime "renade primed"
This will make the timing more accurate and will not play the .wav unless the grenade actually was primed (can happen occasionally with 1) or 2) due to lag)
The following commands make grens a little bit more pleasant to use as well:
alias cleargrens "bind [gren1button] gren1prime; bind [gren2button] gren2prime"
alias f_death cleargrens
With the typical "press once to prime, another time to throw" -aliases you often have to press twice to prime after dying, these two aliases get rid of the problem.
* Not that msg_triggers do not work with the smackdown -ruleset. Make sure to use ruleset default in your TF -config.* 
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