Some wifi drivers do that. Sometimes there is a better kernel module for the same wifi chip that works better or try a different wifi device or leave it powered off.
To get rid of sudden CPU usage… turn off cron while doing lowlatency work. Cron is supposed to run as a “nice” process but a high enough load is still a high load. I think there are some things done in the update process that end up running atomic.
So long as these things (that cause xruns) can be done when you are not doing recording/playback/audio that is not really a problem.
I have run machines over 24 hours even at forced 800mhz instead of full speed with 0 xruns but that was with no wifi and cron turned off as well as making sure the audio device was properly prioritized. A steady speed is more important than a high speed. Audio seems to tolerate the speed of the cpu core going up better than decreasing… so the xruns happen as the cpu load goes away and ondemand or powersave lowers the speed (boost will also do this). Definitely not plug and play…